Comparing Nutrients in 1 pound Cookies, gluten-free, chocolate sandwich, with creme filling VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Boiled Broccoli	Recommended Dietary Allowance
Energy	74% 2150kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	83.7% 81g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	46.6% 7.9g	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	265% 345g	25% 32.6g	130g per day for Men 19-50 years
Sugars	307% 222g	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	0% 0g	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	% 4.54g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 216g	% 0.36g	g per day for Men 19-50 years
Fiber	30% 11.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	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	19% 0.23mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	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	70% 10.5mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.6% 86mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	159% 12.7mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	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	45.4% 318mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	83% 1247mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.35% 13g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, gluten-free, chocolate sandwich, with creme filling vs Boiled Broccoli:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.6 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 4.1 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 5.5 times more Vitamin K than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling 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 Cookies, gluten-free, chocolate sandwich, with creme filling vs Boiled Broccoli:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 4.3 times more Copper, 4.2 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 6.7 times more Sodium and 1.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Calcium, 1.9 times more Potassium, more Selenium and 31.4 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Boiled and Drained Broccoli have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 13.5 times more Energy, 43.6 times more Fat, 100.1 times more Saturated Fat, 34.2 times more Omega 6, 10.6 times more Carbohydrate and 35.3 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Omega 3, more Fructose and 1.3 times more Fiber than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Boiled and Drained Broccoli have similar amounts of Protein per 1 lb.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.