Comparing Nutrients in 1 pound Boiled Broccoli VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Boiled Broccoli	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	5.47% 159kcal	72.6% 2105kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	89.5% 87g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	84.5% 1.35g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	86.8% 14.8g	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	248% 322g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	254% 184g	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	4.38% 3.18g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 177g	g per day for Men 19-50 years
Fiber	39.4% 15g	34.6% 13g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	42.2% 23.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	74.5% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	73.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	24.6% 1.23mg	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	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	104% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	18% 181mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	168% 1.5mg	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	688% 55mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	138% 3.18mg	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	11% 405g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cookies, chocolate sandwich, with creme filling, regular per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cookies, chocolate sandwich, with creme filling, regular:

• 1 pound of Boiled Broccoli has 77 times more Vitamin A, 2.3 times more Vitamin B5, 8.7 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 lb of Cookies, chocolate sandwich, with creme filling, regular contains 3.1 times more Vitamin B1, 1.9 times more Vitamin B2, 4.7 times more Vitamin B3 and 1.7 times more Vitamin E than Boiled and Drained Broccoli.
• 1 pound of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Broccoli as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Cookies, chocolate sandwich, with creme filling, regular:

• 1 pound of Boiled Broccoli has 1.9 times more Calcium, 1.3 times more Potassium and 28.7 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 lb of Cookies, chocolate sandwich, with creme filling, regular contains 5.5 times more Copper, 18.1 times more Iron, 2.2 times more Magnesium, 3.6 times more Manganese, 1.4 times more Phosphorus, 3.3 times more Selenium, 9.5 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, chocolate sandwich, with creme filling, regular contains 13.3 times more Energy, 46.7 times more Fat, 71.5 times more Saturated Fat, 2.5 times more Omega 3, 63.8 times more Omega 6, 9.9 times more Carbohydrate, 29.3 times more Sugars and 2.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, chocolate sandwich, with creme filling, regular offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6