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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Broccoli	Recommended Dietary Allowance
Energy	74% 2150kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	83.7% 81g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	46.6% 7.9g	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	265% 345g	23% 30g	130g per day for Men 19-50 years
Sugars	307% 222g	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	0% 0g	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	% 4.54g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 216g	% 0.45g	g per day for Men 19-50 years
Fiber	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	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	19% 0.23mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	70% 10.5mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Broccoli	Recommended Dietary Allowance
Calcium	8.6% 86mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	159% 12.7mg	41.4% 3.3mg	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	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	45.4% 318mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	83% 1247mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	17% 1.86mg	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 Broccoli:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 4 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 Raw 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 Broccoli:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 5.3 times more Copper, 3.8 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese, 8.3 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Calcium, 2 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 Raw 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 13.9 times more Energy, 48.4 times more Fat, 69.3 times more Saturated Fat, 35.6 times more Omega 6, 11.5 times more Carbohydrate and 28.8 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Raw Broccoli have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.