Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cookies, chocolate sandwich, with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Boiled Broccoli	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	12% 350kcal	150% 4360kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	136% 132g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	257% 4.1g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	177% 30g	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	586% 762g	130g per day for Men 19-50 years
Sugars	19% 14g	568% 412g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	42.5% 24g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, chocolate sandwich, with creme filling, reduced fat	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	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	33.8% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	15.4% 0.2mg	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	170% 680μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	133% 160μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	40% 400mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	209% 1.88mg	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	398% 32mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	NA	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	240% 132μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24% 893g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cookies, chocolate sandwich, with creme filling, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cookies, chocolate sandwich, with creme filling, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 3.6 times more Vitamin B5, 10 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 8.8 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, reduced fat contains 4.6 times more Vitamin B1, 1.7 times more Vitamin B2 and 4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, chocolate sandwich, with creme filling, reduced fat provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Broccoli as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 1 kilogram of Boiled Broccoli has more Calcium, 1.7 times more Potassium and 14.3 times more Water than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, reduced fat contains 3.1 times more Copper, 4.7 times more Iron, 8.3 times more Selenium and 11.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, chocolate sandwich, with creme filling, reduced fat contain similar levels of Magnesium, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, chocolate sandwich, with creme filling, reduced fat contains 12.5 times more Energy, 32.3 times more Fat, 37.2 times more Saturated Fat, 3.5 times more Omega 3, 59.1 times more Omega 6, 10.6 times more Carbohydrate and 29.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, chocolate sandwich, with creme filling, reduced fat offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6