Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Boiled Broccoli	Cookies, molasses	Recommended Dietary Allowance
Energy	12% 350kcal	148% 4300kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	100% 32g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	97% 16.4g	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	568% 738g	130g per day for Men 19-50 years
Sugars	19% 14g	243% 176g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	42.5% 24g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, molasses	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	296% 3.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	189% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	80% 1.04mg	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	223% 890μg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, molasses	Recommended Dietary Allowance
Calcium	40% 400mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	414% 3.73mg	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	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	547% 12.6mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	306% 4590mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24% 893g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cookies, molasses per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cookies, molasses:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 25.7 times more Vitamin K than Cookies, molasses.
• While 1 kg of Cookies, molasses contains 5.6 times more Vitamin B1, 2.1 times more Vitamin B2 and 5.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 kilogram of Cookies, molasses have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Broccoli as well as Cookies, molasses have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cookies, molasses:

• 1 kilogram of Boiled Broccoli has 15.4 times more Water than Cookies, molasses.
• While 1 kg of Cookies, molasses contains 1.9 times more Calcium, 6.1 times more Copper, 9.6 times more Iron, 2.5 times more Magnesium, 6.5 times more Manganese, 1.4 times more Phosphorus, 3.5 times more Selenium and 11.2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, molasses contain similar levels of Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.4 times more Omega 3 and 3.3 times more Fiber than Cookies, molasses.
• While 1 kg of Cookies, molasses contains 12.3 times more Energy, 31.2 times more Fat, 40.7 times more Saturated Fat, 32.2 times more Omega 6, 10.3 times more Carbohydrate, 12.7 times more Sugars and 2.4 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6