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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Boiled Broccoli	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	12% 350kcal	171% 4970kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	170% 54.5g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	142% 24g	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	525% 682g	130g per day for Men 19-50 years
Sugars	19% 14g	634% 460g	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	4.97% 3.6g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 445g	g per day for Men 19-50 years
Fiber	87% 33g	71% 27g	38g per day for Men 19-50 years
Protein	42.5% 24g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, chocolate sandwich, with extra creme filling	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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	0% 0mg	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	115% 460μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	40% 400mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	374% 3.37mg	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	975% 78mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	216% 4.97mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	234% 3510mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	24% 893g	0.45% 16.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cookies, chocolate sandwich, with extra creme filling 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 extra creme filling:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 4.3 times more Vitamin B5, more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 22.8 times more Vitamin K than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 1.8 times more Vitamin B1, 3.5 times more Vitamin B3 and 1.3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, chocolate sandwich, with extra creme filling provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Broccoli as well as Cookies, chocolate sandwich, with extra creme filling 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 extra creme filling:

• 1 kilogram of Boiled Broccoli has 2.5 times more Calcium, 2.1 times more Potassium and 54.1 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 5.5 times more Copper, 11.6 times more Iron, 1.7 times more Magnesium, 2.6 times more Manganese, 5.1 times more Selenium, 8.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, chocolate sandwich, with extra creme filling contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 2.2 times more Omega 3 and 1.2 times more Fiber than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 14.2 times more Energy, 59.8 times more Fat, 69 times more Saturated Fat, 47.4 times more Omega 6, 9.5 times more Carbohydrate, 33.1 times more Sugars and 1.8 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6