Comparing Nutrients in 1 kilogram Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	6%	54%	40%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Boiled Broccoli	Recommended Dietary Allowance
Energy	189% 5480kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	338% 328g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	197% 63g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	425% 552g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	469% 340g	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	NA	87% 33g	38g per day for Men 19-50 years
Protein	143% 80g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Boiled Broccoli	Recommended Dietary Allowance
Calcium	NA	40% 400mg	1000mg per day for Men 19-50 years
Copper	NA	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	NA	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	NA	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	96% 670mg	700mg per day for Men 19-50 years
Potassium	NA	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	149% 2230mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	NA	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 32.5 times more Vitamin C than Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered.

Comparing minerals per 1 kilogram for Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered vs Boiled Broccoli:

• Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered have 5.4 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 29.8 times more Water than Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered.

Comparison of macro-nutrients per 1 kilogram:

• Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered have 15.7 times more Energy, 80 times more Fat, 79.6 times more Saturated Fat, 7.7 times more Carbohydrate, 24.5 times more Sugars and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 kg.