Comparing Nutrients in 300 calories Cookie, butter or sugar, with chocolate icing or filling VS Broccoli

Weight per 300 calories

• Cookie, butter or sugar, with chocolate icing or filling: 59.6g
• Broccoli: 882g

Cookie, butter or sugar, with chocolate icing or filling has 14.8 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cookie, butter or sugar, with chocolate icing or filling or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.83g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0.21% 0.6mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	45% 58.6g	130g per day for Men 19-50 years
Sugars	28% 20g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	3% 1.13g	60.4% 23g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.83% 1.25mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	119% 1.54mg	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	10.6% 42.3μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.75% 0.018μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.099% 0.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.2% 1.08mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.94μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Broccoli	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	48% 0.43mg	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	18% 1.46mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	1.85% 7.75mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	80.6% 1.85mg	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	6.3% 44mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	9.76% 5.37μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookie, butter or sugar, with chocolate icing or filling vs Broccoli:

• Raw Broccoli contains more Vitamin A, 3.1 times more Vitamin B1, 9.1 times more Vitamin B2, 4.5 times more Vitamin B3, 99.6 times more Vitamin B6, 13.1 times more Vitamin B9, more Vitamin C, 6.4 times more Vitamin E and 227.7 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookie, butter or sugar, with chocolate icing or filling vs Broccoli:

• Raw Broccoli contains 36.6 times more Calcium, 2 times more Copper, 4.4 times more Iron, 23.9 times more Magnesium, 13.2 times more Phosphorus, 20 times more Potassium, 4.1 times more Selenium, 1.6 times more Sodium, 30.3 times more Zinc and 660.6 times more Water than Cookie, butter or sugar, with chocolate icing or filling.

Comparison of macro-nutrients per 300 calories:

• Cookie, butter or sugar, with chocolate icing or filling has 4.3 times more Fat, 8.8 times more Saturated Fat, 6.5 times more Omega 6 and 1.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Omega 3, 1.4 times more Carbohydrate, 20.2 times more Fiber and 10.2 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.