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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Boiled Broccoli	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	5.47% 159kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	85.5% 83g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	187% 31.7g	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	194% 252g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	196% 142g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, oatmeal sandwich, with creme filling	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	89.2% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	16% 0.21mg	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	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	18% 181mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	69% 0.62mg	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	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	163% 3.74mg	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	61% 426mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	151% 2268mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11% 405g	2.7% 100g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Broccoli has 77 times more Vitamin A, 2.1 times more Vitamin B5, 4.3 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 26.1 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• While 1 lb of Cookies, oatmeal sandwich, with creme filling contains 3.7 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, oatmeal sandwich, with creme filling provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Broccoli has more Calcium, 2.2 times more Potassium and 4 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While 1 lb of Cookies, oatmeal sandwich, with creme filling contains 2.2 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 1.4 times more Phosphorus, 4.3 times more Selenium, 12.2 times more Sodium and 1.5 times more Zinc than Boiled and Drained Broccoli.
• 1 pound of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 1.3 times more Fiber than Cookies, oatmeal sandwich, with creme filling.
• While 1 lb of Cookies, oatmeal sandwich, with creme filling contains 11.4 times more Energy, 44.6 times more Fat, 66.2 times more Saturated Fat, 3.7 times more Omega 3, 137.1 times more Omega 6, 7.7 times more Carbohydrate and 22.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6