Comparing Nutrients in 1 pound Broccoli VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	5.3% 154kcal	69.4% 2014kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	229% 298g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	232% 168g	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	39.6% 28.7g	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	% 38g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 100g	g per day for Men 19-50 years
Fiber	31% 11.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	23% 12.8g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	32.7% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	17.4% 0.23mg	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	30.6% 122μg	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	450% 405mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	21.3% 213mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	114% 1.03mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	83.4% 1.9mg	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	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	83.5% 1252mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 405g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cookies, chocolate chip, commercially prepared, soft-type per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli versus 1 lb of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli vs Cookies, chocolate chip, commercially prepared, soft-type:

• 1 pound of Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 42.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 lb of Cookies, chocolate chip, commercially prepared, soft-type contains 2 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 2 times more Vitamin E than Raw Broccoli.
• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Broccoli vs Cookies, chocolate chip, commercially prepared, soft-type:

• 1 pound of Broccoli has 2.8 times more Calcium, 2.4 times more Potassium and 9 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 lb of Cookies, chocolate chip, commercially prepared, soft-type contains 4.6 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 8.4 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• Both Broccoli and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Phosphorus and Selenium per one pound.
• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli has 1.4 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 lb of Cookies, chocolate chip, commercially prepared, soft-type contains 13.1 times more Energy, 53.4 times more Fat, 85.5 times more Saturated Fat, 35.1 times more Omega 6, 9.9 times more Carbohydrate, 21.8 times more Sugars, 9.3 times more Fructose and 1.3 times more Protein than Raw Broccoli.
• Both Broccoli and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Omega 3 per one pound.
• 1 pound of Broccoli provide inadequate amounts of Energy and Omega 6