Comparing Nutrients in 1 pound Broccoli VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Broccoli	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	5.3% 154kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	244% 78g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	233% 303g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	233% 169g	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	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	22.3% 0.29mg	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	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	0.5% 0.45mg	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	23.6% 3.54mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	21.3% 213mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	98% 0.88mg	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	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	92% 2.1mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 405g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Cookies, graham crackers, chocolate-coated:

• Raw Broccoli has 15.5 times more Vitamin A, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9, 892 times more Vitamin C and 15.9 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, more Vitamin B12 and 1.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Cookies, graham crackers, chocolate-coated:

• Raw Broccoli has 1.3 times more Magnesium, 2.1 times more Zinc and 44.7 times more Water than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 4 times more Copper, 2.7 times more Iron, 2.2 times more Manganese, 1.3 times more Phosphorus, 4.4 times more Selenium and 8 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cookies, graham crackers, chocolate-coated have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, graham crackers, chocolate-coated contain 14.7 times more Energy, 69.7 times more Fat, 150.9 times more Saturated Fat, 92 times more Omega 6, 10.1 times more Carbohydrate, 21.9 times more Sugars and 1.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cookies, graham crackers, chocolate-coated have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Raw Broccoli as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.