Comparing Nutrients in 1 pound Boiled Broccoli VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Boiled Broccoli	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	5.47% 159kcal	79.3% 2300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	234% 75g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	60.4% 0.97g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	90% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	237% 308g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	200% 145g	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	4.63% 3.36g	NA	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	8.03% 0.1mg	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	122% 490μg	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	0% 0mg	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	44% 6.58mg	84.4% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	18% 181mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	135% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	NA	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	43.4% 304mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	115% 1724mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 405g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cookie, chocolate, with icing or coating per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Cookie, chocolate, with icing or coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cookie, chocolate, with icing or coating:

• 1 pound of Boiled Broccoli has more Vitamin A, 8.7 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 20.4 times more Vitamin K than Cookie, chocolate, with icing or coating.
• While 1 lb of Cookie, chocolate, with icing or coating contains 4.6 times more Vitamin B1, 1.5 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.9 times more Vitamin E than Boiled and Drained Broccoli.
• 1 pound of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Broccoli as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Cookie, chocolate, with icing or coating:

• 1 pound of Boiled Broccoli has 2.7 times more Calcium, 3.1 times more Potassium, 1.5 times more Zinc and 44.6 times more Water than Cookie, chocolate, with icing or coating.
• While 1 lb of Cookie, chocolate, with icing or coating contains 4.4 times more Copper, 4.5 times more Iron, 7.4 times more Selenium and 9.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookie, chocolate, with icing or coating contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 1.4 times more Fiber than Cookie, chocolate, with icing or coating.
• While 1 lb of Cookie, chocolate, with icing or coating contains 14.5 times more Energy, 59 times more Fat, 208.9 times more Saturated Fat, 1.8 times more Omega 3, 66.4 times more Omega 6, 9.5 times more Carbohydrate, 23 times more Sugars and 1.9 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6