Comparing Nutrients in 1 pound Broccoli VS Cookies, gingersnaps

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, gingersnaps	5%	21%	74%

Macro Nutrients

	Broccoli	Cookies, gingersnaps	Recommended Dietary Allowance
Energy	5.3% 154kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	34.6% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	268% 349g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	125% 90g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	23% 12.8g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, gingersnaps	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	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	34% 0.44mg	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	99% 395μg	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	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	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, gingersnaps	Recommended Dietary Allowance
Calcium	21.3% 213mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	154% 1.4mg	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	363% 29mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	307% 7.05mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	168% 2517mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	11% 405g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Cookies, gingersnaps:

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and 40.6 times more Vitamin K than Cookies, gingersnaps.
• While Cookies, gingersnaps contain 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Cookies, gingersnaps have similar amounts of Vitamin E per 1 lb.
• Both Raw Broccoli as well as Cookies, gingersnaps have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Cookies, gingersnaps:

• Raw Broccoli has 16.8 times more Water than Cookies, gingersnaps.
• While Cookies, gingersnaps contain 1.6 times more Calcium, 6.2 times more Copper, 8.8 times more Iron, 2.3 times more Magnesium, 7.4 times more Manganese, 1.3 times more Phosphorus, 2 times more Selenium, 16.8 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cookies, gingersnaps have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, gingersnaps contain 12.2 times more Energy, 26.5 times more Fat, 21.5 times more Saturated Fat, 26.5 times more Omega 6, 11.6 times more Carbohydrate, 11.7 times more Sugars and 2 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cookies, gingersnaps have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Raw Broccoli as well as Cookies, gingersnaps have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.