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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Boiled Broccoli	Recommended Dietary Allowance
Energy	69.4% 2014kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	138% 44.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	25% 32.6g	130g per day for Men 19-50 years
Sugars	232% 168g	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	39.6% 28.7g	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	% 38g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 100g	% 0.36g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	39.4% 15g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	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	99% 1.3mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	30.6% 122μg	122% 490μg	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	NA	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47% 7.03mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.7% 77mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	231% 18.5mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	83.4% 1.9mg	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	39.5% 277mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	83.5% 1252mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11% 405g	3700g per day for Men 19-50 years

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

• Cookies, chocolate chip, commercially prepared, soft-type have 2.2 times more Vitamin B1, 2.3 times more Vitamin B2 and 3.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B5, 4 times more Vitamin B6, 4 times more Vitamin B9 and 58.8 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Boiled and Drained Broccoli have similar amounts of Vitamin E per 1 lb.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

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

• Cookies, chocolate chip, commercially prepared, soft-type have 3.7 times more Copper, 6.1 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 1.9 times more Selenium and 6.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Calcium, 2.3 times more Potassium and 9 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Boiled and Drained Broccoli have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate chip, commercially prepared, soft-type have 12.7 times more Energy, 48.2 times more Fat, 123.4 times more Saturated Fat, 33.7 times more Omega 6, 9.2 times more Carbohydrate, 26.7 times more Sugars, 8.6 times more Fructose and 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Omega 3 and 1.8 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 lb.