Comparing Nutrients in 1 pound Cookies, peanut butter sandwich, regular VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Broccoli	Recommended Dietary Allowance
Energy	74.8% 2168kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	30.3% 0.49g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	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	229% 298g	23% 30g	130g per day for Men 19-50 years
Sugars	222% 161g	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	22.7% 8.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	71.3% 40g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	69% 277μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	43.5% 1.04μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	56.5% 8.5mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	119% 1.08mg	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	147% 11.8mg	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	180% 4.14mg	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	122% 853mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	111% 1669mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, peanut butter sandwich, regular vs Broccoli:

• Cookies, peanut butter sandwich, regular have 4.6 times more Vitamin B1, 2.2 times more Vitamin B2, 5.9 times more Vitamin B3, 1.6 times more Vitamin B5, more Vitamin B12 and 2.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.3 times more Vitamin B6, 892 times more Vitamin C and 26.1 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Raw Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Cookies, peanut butter sandwich, regular as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, peanut butter sandwich, regular vs Broccoli:

• Cookies, peanut butter sandwich, regular have 4.8 times more Copper, 3.6 times more Iron, 2.3 times more Magnesium, 4.3 times more Manganese, 2.8 times more Phosphorus, 3.1 times more Selenium, 11.2 times more Sodium and 2.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Potassium and 31.9 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Raw Broccoli have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, peanut butter sandwich, regular have 14.1 times more Energy, 57 times more Fat, 43.8 times more Saturated Fat, 1.7 times more Omega 3, 75.3 times more Omega 6, 9.9 times more Carbohydrate, 20.8 times more Sugars and 3.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.