Comparing Nutrients in 1 kilogram Cookies, oatmeal sandwich, with creme filling VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Boiled Broccoli	Recommended Dietary Allowance
Energy	137% 3980kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	189% 183g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	163% 52.3g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	276% 4.4g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	411% 70g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	428% 556g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	433% 314g	19% 14g	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	10.2% 7.4g	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	% 0.8g	g per day for Men 19-50 years
Fiber	68.4% 26g	87% 33g	38g per day for Men 19-50 years
Protein	46.6% 26g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.4% 1.1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	154% 2mg	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	95% 380μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.67% 10IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	147% 22mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	235% 19mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	84.3% 1.94mg	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	134% 940mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	333% 5000mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	5.97% 221g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal sandwich, with creme filling VS Boiled Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cookies, oatmeal sandwich, with creme filling vs Boiled Broccoli:

• 1 kilogram of Cookies, oatmeal sandwich, with creme filling has 3.7 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.5 times more Vitamin E than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.1 times more Vitamin B5, 4.3 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 26.1 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Boiled Broccoli provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, oatmeal sandwich, with creme filling as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, oatmeal sandwich, with creme filling vs Boiled Broccoli:

• 1 kilogram of Cookies, oatmeal sandwich, with creme filling has 2.2 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 1.4 times more Phosphorus, 4.3 times more Selenium, 12.2 times more Sodium and 1.5 times more Zinc than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains more Calcium, 2.2 times more Potassium and 4 times more Water than Cookies, oatmeal sandwich, with creme filling.
• 1 kilogram of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, oatmeal sandwich, with creme filling has 11.4 times more Energy, 44.6 times more Fat, 66.2 times more Saturated Fat, 3.7 times more Omega 3, 137.1 times more Omega 6, 7.7 times more Carbohydrate and 22.6 times more Sugars than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 1.3 times more Fiber than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Boiled Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6