Comparing Nutrients in 14 ounces Cookies, sugar wafer, chocolate-covered VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Broccoli	Recommended Dietary Allowance
Energy	72% 2088kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	214% 68.4g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	283% 205g	9.3% 6.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	3.72% 2.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	393% 354mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57% 8.57mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	61.5% 4.92mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	36.2% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.3% 464mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, sugar wafer, chocolate-covered vs Broccoli:

• Cookies, sugar wafer, chocolate-covered have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, more Vitamin B12 and 2.8 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 3.6 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 14.7 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Raw Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Cookies, sugar wafer, chocolate-covered as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, sugar wafer, chocolate-covered vs Broccoli:

• Cookies, sugar wafer, chocolate-covered have 5.4 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Selenium, 4.2 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains more Calcium and 51.6 times more Water than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Raw Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, sugar wafer, chocolate-covered have 15.5 times more Energy, 74.6 times more Fat, 151.2 times more Saturated Fat, 4.6 times more Omega 3, 79.3 times more Omega 6, 9.9 times more Carbohydrate, 30.4 times more Sugars, 1.3 times more Fiber and 1.2 times more Protein than Raw Broccoli.
• Both Cookies, sugar wafer, chocolate-covered as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.