Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Boiled Broccoli	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	12% 350kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	108% 34.6g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	104% 17.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	570% 741g	130g per day for Men 19-50 years
Sugars	19% 14g	321% 233g	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	10.2% 7.4g	NA	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	29% 11g	38g per day for Men 19-50 years
Protein	42.5% 24g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	251% 3.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	17% 0.22mg	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	270% 1080μg	258% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	0% 0mg	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	97% 14.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	40% 400mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	174% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	184% 4.23mg	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	96% 670mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	223% 3350mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	24% 893g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Boiled and Drained Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 9.1 times more Vitamin B6, more Vitamin C, 12.1 times more Vitamin E and 23.9 times more Vitamin K than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 5.6 times more Vitamin B1, 2.7 times more Vitamin B2, 6.3 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Broccoli as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Boiled and Drained Broccoli has 2.9 times more Potassium and 22.9 times more Water than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 2.6 times more Copper, 4.1 times more Iron, 2.2 times more Manganese, 1.7 times more Phosphorus, 4.4 times more Selenium, 8.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Calcium and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.2 times more Omega 3 and 3 times more Fiber than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 12.7 times more Energy, 33.7 times more Fat, 43.8 times more Saturated Fat, 34.8 times more Omega 6, 10.3 times more Carbohydrate, 16.8 times more Sugars and 2.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.