Comparing Nutrients in 1 kilogram Broccoli VS Cookies, brownies, commercially prepared, reduced fat, with added fiber

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%

Macro Nutrients

	Broccoli	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Energy	11.7% 340kcal	119% 3450kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	86.4% 27.7g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	240% 3.84g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	474% 616g	130g per day for Men 19-50 years
Sugars	23.4% 17g	534% 387g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	292% 111g	38g per day for Men 19-50 years
Protein	50.4% 28g	49.5% 27.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	148% 1.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	14.6% 0.19mg	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	158% 630μg	105% 420μg	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	991% 892mg	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	52% 7.8mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Calcium	47% 470mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	198% 1.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	91% 7.3mg	249% 20mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	193% 2900mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24% 893g	6.7% 248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• Raw Broccoli has more Vitamin A, 9.2 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 12.7 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 2.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• Raw Broccoli has more Calcium, 2.2 times more Potassium and 3.6 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 3.6 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 5.2 times more Selenium and 8.8 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cookies, brownies, commercially prepared, reduced fat, with added fiber have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 10.1 times more Energy, 26.2 times more Fat, 24.3 times more Saturated Fat, 6.1 times more Omega 3, 44.8 times more Omega 6, 9.3 times more Carbohydrate, 22.8 times more Sugars and 4.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Cookies, brownies, commercially prepared, reduced fat, with added fiber have similar amounts of Protein per 1 kg.
• Both Raw Broccoli as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.