Comparing Nutrients in 1 kilogram Broccoli VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Broccoli	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	11.7% 340kcal	156% 4510kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	185% 179g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	186% 59.6g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	206% 3.3g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	312% 53g	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	519% 675g	130g per day for Men 19-50 years
Sugars	23.4% 17g	453% 328g	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	79% 30g	38g per day for Men 19-50 years
Protein	50.4% 28g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, chocolate chip, commercially prepared, regular, lower fat	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	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	17% 0.22mg	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	155% 620μg	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	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	47% 470mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	227% 2.04mg	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	403% 32.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	171% 3.94mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	279% 4180mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	24% 893g	2% 73.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Raw Broccoli has more Vitamin A, 3.5 times more Vitamin B5, 8 times more Vitamin B6, more Vitamin C and 24.8 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 3.7 times more Vitamin B1, 1.6 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Raw Broccoli has more Calcium, 2.4 times more Potassium and 12.1 times more Water than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 4.2 times more Copper, 4.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 2.4 times more Selenium, 12.7 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate chip, commercially prepared, regular, lower fat contain 13.3 times more Energy, 48.4 times more Fat, 52.3 times more Saturated Fat, 5.2 times more Omega 3, 108.4 times more Omega 6, 10.2 times more Carbohydrate, 19.3 times more Sugars and 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Fiber per 1 kg.
• Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.