Comparing Nutrients in 1 pound Cookie, with peanut butter filling, chocolate-coated VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Boiled Broccoli	Recommended Dietary Allowance
Energy	88% 2549kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	165% 160g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	25% 32.6g	130g per day for Men 19-50 years
Sugars	193% 140g	8.7% 6.3g	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	NA	4.63% 3.36g	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	41.8% 16g	39.4% 15g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	69.8% 0.91mg	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	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	327% 294mg	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	131% 19.6mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Boiled Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	295% 2.65mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	119% 9.53mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	38.3% 0.88mg	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	24% 168mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	112% 1683mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.22% 8.16g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookie, with peanut butter filling, chocolate-coated vs Boiled Broccoli:

• Cookie, with peanut butter filling, chocolate-coated has 2.2 times more Vitamin B1, 8.1 times more Vitamin B3 and 3 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 30 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookie, with peanut butter filling, chocolate-coated vs Boiled Broccoli:

• Cookie, with peanut butter filling, chocolate-coated has 9.6 times more Copper, 3.1 times more Iron, 3.5 times more Manganese, 4.6 times more Selenium and 9 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Zinc and 49.6 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Boiled and Drained Broccoli have similar amounts of Calcium and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookie, with peanut butter filling, chocolate-coated has 16.1 times more Energy, 86.1 times more Fat, 243 times more Saturated Fat, 2 times more Omega 3, 118.8 times more Omega 6, 7.4 times more Carbohydrate, 22.2 times more Sugars and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Cookie, with peanut butter filling, chocolate-coated and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.