Comparing Nutrients in 1 kilogram Cookies, peanut butter sandwich, regular VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Boiled Broccoli	Recommended Dietary Allowance
Energy	165% 4780kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	217% 37g	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	505% 656g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	489% 354g	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	50% 19g	87% 33g	38g per day for Men 19-50 years
Protein	157% 88g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	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	271% 3.25mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	234% 37.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	153% 610μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	721% 649mg	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	125% 18.7mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Boiled Broccoli	Recommended Dietary Allowance
Calcium	53% 530mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	325% 26mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	397% 9.1mg	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	269% 1880mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	245% 3680mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, peanut butter sandwich, regular vs Boiled Broccoli:

• Cookies, peanut butter sandwich, regular have 5.2 times more Vitamin B1, 2.1 times more Vitamin B2, 6.8 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9, 649 times more Vitamin C and 36.2 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, peanut butter sandwich, regular vs Boiled Broccoli:

• Cookies, peanut butter sandwich, regular have 1.3 times more Calcium, 3.9 times more Copper, 3.9 times more Iron, 2.3 times more Magnesium, 4.7 times more Manganese, 2.8 times more Phosphorus, 4.8 times more Selenium, 9 times more Sodium and 2.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Potassium and 31.9 times more Water than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, peanut butter sandwich, regular have 13.7 times more Energy, 51.5 times more Fat, 63.2 times more Saturated Fat, 72.3 times more Omega 6, 9.1 times more Carbohydrate, 25.5 times more Sugars and 3.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Boiled and Drained Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Cookies, peanut butter sandwich, regular as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.