Comparing Nutrients in 1 pound Broccoli VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	5.3% 154kcal	77% 2232kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	116% 112g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	249% 3.98g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	201% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	228% 296g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	206% 149g	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	4.25% 3.1g	2.44% 1.77g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 142g	g per day for Men 19-50 years
Fiber	31% 11.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	23% 12.8g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	75.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	20.2% 0.26mg	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	71.4% 286μg	81.6% 327μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	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	23.6% 3.54mg	60.8% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	127% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	21.3% 213mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	163% 1.47mg	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	41.4% 3.3mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	122% 2.8mg	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	42.8% 299mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	94% 1411mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	11% 405g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Raw Broccoli has more Vitamin A, 3 times more Vitamin B6, more Vitamin C and 3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 4.1 times more Vitamin B1, 2.5 times more Vitamin B2, 4.2 times more Vitamin B3, more Vitamin B12 and 2.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Raw Broccoli has 2.2 times more Calcium, 1.8 times more Potassium and 25 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 6.6 times more Copper, 7.6 times more Iron, 2 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Selenium, 9.4 times more Sodium and 1.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.3 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 14.5 times more Energy, 66.8 times more Fat, 71 times more Saturated Fat, 13.9 times more Omega 3, 153.4 times more Omega 6, 9.8 times more Carbohydrate, 19.4 times more Sugars and 1.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.