Comparing Nutrients in 1 kilogram Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Broccoli	Recommended Dietary Allowance
Energy	166% 4810kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	272% 264g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	232% 74.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	511% 664g	51% 66.4g	130g per day for Men 19-50 years
Sugars	684% 496g	23.4% 17g	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	NA	9.38% 6.8g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	137% 52g	68.4% 26g	38g per day for Men 19-50 years
Protein	64.3% 36g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	135% 1.75mg	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	45% 180μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	991% 892mg	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	105% 16mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	54.4% 0.49mg	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	391% 31.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	162% 3.72mg	91% 2.1mg	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	129% 900mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	217% 3260mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Broccoli:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, more Vitamin B12 and 2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 3.2 times more Vitamin B5, 4 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and 9.1 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Broccoli:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 6.4 times more Copper, 4.3 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium, 9.9 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 1.3 times more Potassium and 44.7 times more Water than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 14.1 times more Energy, 71.4 times more Fat, 65.1 times more Saturated Fat, 2.3 times more Omega 3, 58.3 times more Omega 6, 10 times more Carbohydrate, 29.2 times more Sugars, 2 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.