Comparing Nutrients in 1 pound Cookies, graham crackers, chocolate-coated VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Broccoli	Recommended Dietary Allowance
Energy	78.2% 2268kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	121% 117g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	244% 78g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	23% 30g	130g per day for Men 19-50 years
Sugars	233% 169g	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	32.4% 18g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	56.7% 227μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	450% 405mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.76% 4.54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Broccoli	Recommended Dietary Allowance
Calcium	21% 209mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	113% 9.07mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	56.4% 395mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	92% 50.3μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	80% 1202mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, graham crackers, chocolate-coated vs Broccoli:

• Cookies, graham crackers, chocolate-coated have 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, more Vitamin B12 and 1.3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9, 892 times more Vitamin C and 15.9 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, graham crackers, chocolate-coated vs Broccoli:

• Cookies, graham crackers, chocolate-coated have 4 times more Copper, 2.7 times more Iron, 2.2 times more Manganese, 1.3 times more Phosphorus, 4.4 times more Selenium and 8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Magnesium, 2.1 times more Zinc and 44.7 times more Water than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Raw Broccoli have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, graham crackers, chocolate-coated have 14.7 times more Energy, 69.7 times more Fat, 150.9 times more Saturated Fat, 92 times more Omega 6, 10.1 times more Carbohydrate, 21.9 times more Sugars and 1.4 times more Protein than Raw Broccoli.
• Both Cookies, graham crackers, chocolate-coated and Raw Broccoli have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Cookies, graham crackers, chocolate-coated as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.