Comparing Nutrients in 300 calories Boiled Broccoli VS Cookies, chocolate cream covered biscuit sticks

Weight per 300 calories

• Boiled Broccoli: 857g
• Cookies, chocolate cream covered biscuit sticks: 67g

Cookies, chocolate cream covered biscuit sticks have 12.8 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Cookies, chocolate cream covered biscuit sticks?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Boiled Broccoli	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	0.29% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	23% 16.8g	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	8.75% 6.34g	NA	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	8.83% 3.36g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0.075% 0.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	2.48% 0.032mg	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	231% 926μg	2.85% 11.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	0% 0mg	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	83% 12.4mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	0.95% 1.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	34.3% 343mg	3.36% 33.6mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	7.55% 0.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	5.75% 24mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	NA	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	82% 574mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	3.57% 121mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	18% 9.87μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Cookies, chocolate cream covered biscuit sticks:

• Boiled and Drained Broccoli has 983.4 times more Vitamin A, 11.3 times more Vitamin B1, 7.9 times more Vitamin B2, 11 times more Vitamin B3, 53.2 times more Vitamin B6, 81.1 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 1060 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Cookies, chocolate cream covered biscuit sticks:

• Boiled and Drained Broccoli has 10.2 times more Calcium, 3.5 times more Copper, 9.5 times more Iron, 7.5 times more Magnesium, 4.7 times more Phosphorus, 20.7 times more Potassium, 1.4 times more Selenium, 2.5 times more Sodium, 6.4 times more Zinc and 75.5 times more Water than Cookies, chocolate cream covered biscuit sticks.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 217.1 times more Omega 3, 1.8 times more Carbohydrate, 8.4 times more Fiber and 3 times more Protein than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 4.3 times more Fat, 12.5 times more Saturated Fat, 10.3 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookies, chocolate cream covered biscuit sticks have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Broccoli as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.