Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Boiled Broccoli	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	12% 350kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	538% 172g	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	265% 45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	514% 668g	130g per day for Men 19-50 years
Sugars	19% 14g	514% 373g	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	58% 22g	38g per day for Men 19-50 years
Protein	42.5% 24g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	49.2% 0.64mg	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	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	40% 400mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	216% 1.94mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	202% 4.64mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	177% 2650mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 893g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cookies, graham crackers, chocolate-coated per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cookies, graham crackers, chocolate-coated:

• 1 kilogram of Boiled Broccoli has 38.5 times more Vitamin A, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 2.2 times more Vitamin B9, 649 times more Vitamin C, 1.5 times more Vitamin E and 22 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 4.3 times more Vitamin B1, 3.1 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cookies, graham crackers, chocolate-coated:

• 1 kilogram of Boiled Broccoli has 1.3 times more Magnesium, 2.3 times more Zinc and 44.6 times more Water than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 3.2 times more Copper, 3 times more Iron, 2.4 times more Manganese, 1.3 times more Phosphorus, 6.9 times more Selenium and 6.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, graham crackers, chocolate-coated contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 2.2 times more Omega 3 and 1.5 times more Fiber than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 14.3 times more Energy, 62.9 times more Fat, 217.7 times more Saturated Fat, 88.4 times more Omega 6, 9.3 times more Carbohydrate, 26.8 times more Sugars and 1.7 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6