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

Macros Ratio

	Protein	Fat	Carbs
Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	6%	54%	40%
Broccoli	27%	8%	65%

Macro Nutrients

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Broccoli	Recommended Dietary Allowance
Energy	189% 5480kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	338% 328g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	197% 63g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	425% 552g	51% 66.4g	130g per day for Men 19-50 years
Sugars	469% 340g	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	NA	68.4% 26g	38g per day for Men 19-50 years
Protein	143% 80g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Broccoli	Recommended Dietary Allowance
Calcium	NA	47% 470mg	1000mg per day for Men 19-50 years
Copper	NA	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	NA	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	NA	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	94% 660mg	700mg per day for Men 19-50 years
Potassium	NA	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	149% 2230mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	NA	37.3% 4.1mg	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 Broccoli:

• Raw Broccoli contains 44.6 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 Broccoli:

• Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered have 6.8 times more Sodium than Raw Broccoli.
• While Raw 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 16.1 times more Energy, 88.6 times more Fat, 55.2 times more Saturated Fat, 8.3 times more Carbohydrate, 20 times more Sugars and 2.8 times more Protein than Raw Broccoli.
• Both Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 1 kg.