Comparing Nutrients in 1 pound Broccoli VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Broccoli	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	5.3% 154kcal	70% 2028kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	178% 57g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	178% 232g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	156% 113g	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	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	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	23% 12.8g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	69.4% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	18% 2.9mg	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	16.7% 0.22mg	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	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75.6% 1.8μg	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	268% 40.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	21.3% 213mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	113% 1.02mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	119% 835mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	64.4% 966mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	11% 405g	1.85% 68.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Cookies, chocolate cream covered biscuit sticks:

• Raw Broccoli has 31 times more Vitamin A, 3.6 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and 59.8 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 1.7 times more Vitamin B2, more Vitamin B12 and 11.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Cookies, chocolate cream covered biscuit sticks have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw Broccoli as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Cookies, chocolate cream covered biscuit sticks:

• Raw Broccoli has 1.7 times more Potassium and 5.9 times more Water than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 4.6 times more Copper, 1.7 times more Magnesium, 2.8 times more Phosphorus, 5.9 times more Selenium, 6.5 times more Sodium and 2.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cookies, chocolate cream covered biscuit sticks have similar amounts of Calcium and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 9 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 13.1 times more Energy, 60.8 times more Fat, 110.4 times more Saturated Fat, 136.9 times more Omega 6, 7.7 times more Carbohydrate, 14.7 times more Sugars, 1.9 times more Fiber and 3.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.