Comparing Nutrients in 1 pound Cookies, gingersnaps VS Broccoli

Macros Ratio

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

Macro Nutrients

	Cookies, gingersnaps	Broccoli	Recommended Dietary Allowance
Energy	65% 1887kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	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	268% 349g	23% 30g	130g per day for Men 19-50 years
Sugars	125% 90g	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	26.3% 9.98g	31% 11.8g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, gingersnaps	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	99% 395μg	71.4% 286μg	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	0% 0mg	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	29.3% 4.4mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gingersnaps	Broccoli	Recommended Dietary Allowance
Calcium	35% 349mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	363% 29mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	307% 7.05mg	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	53.8% 376mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	168% 2517mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gingersnaps VS Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, gingersnaps versus 1 lb of Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cookies, gingersnaps has 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 5.1 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.2 times more Vitamin E than Broccoli.
• While 1 lb of Raw Broccoli contains 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.
• 1 pound of Cookies, gingersnaps have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, gingersnaps as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cookies, gingersnaps has 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 Broccoli.
• While 1 lb of Raw Broccoli contains 16.8 times more Water than Cookies, gingersnaps.
• Both Cookies, gingersnaps and Broccoli contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, gingersnaps has 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 Broccoli.
• Both Cookies, gingersnaps and Broccoli offer comparable quantities of Omega 3 and Fiber per one pound.
• 1 pound of Broccoli provide inadequate amounts of Energy and Omega 6