Comparing Nutrients in 1 pound Cookies, fig bars VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, fig bars	Broccoli	Recommended Dietary Allowance
Energy	54.4% 1579kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	51.6% 0.83g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 322g	23% 30g	130g per day for Men 19-50 years
Sugars	290% 210g	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	55% 21g	31% 11.8g	38g per day for Men 19-50 years
Protein	30% 16.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Broccoli	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	61% 0.79mg	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	39.7% 159μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	450% 405mg	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	19.7% 2.95mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.3μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	24.7% 0.22mg	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	164% 13mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	41.4% 0.95mg	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	40% 281mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	2.02% 75g	11% 405g	3700g per day for Men 19-50 years

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

• Cookies, fig bars have 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Vitamin A, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, 297.3 times more Vitamin C and 17.5 times more Vitamin K than Cookies, fig bars.
• Both Cookies, fig bars and Raw Broccoli have similar amounts of Vitamin E per 1 lb.
• Both Cookies, fig bars as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, fig bars vs Broccoli:

• Cookies, fig bars have 1.4 times more Calcium, 3 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Selenium and 10.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Potassium and 5.4 times more Water than Cookies, fig bars.
• Both Cookies, fig bars and Raw Broccoli have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, fig bars have 10.2 times more Energy, 19.7 times more Fat, 9.9 times more Saturated Fat, 2.9 times more Omega 3, 52.7 times more Omega 6, 10.7 times more Carbohydrate, 27.3 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• Both Cookies, fig bars as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.