Comparing Nutrients in 500 calories Boiled Broccoli VS Cookies, chocolate chip, commercially prepared, soft-type

Weight per 500 calories

• Boiled Broccoli: 1429g
• Cookies, chocolate chip, commercially prepared, soft-type: 113g

Cookies, chocolate chip, commercially prepared, soft-type have 12.7 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 500 calories - Boiled Broccoli or Cookies, chocolate chip, commercially prepared, soft-type?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Boiled Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	57% 74g	130g per day for Men 19-50 years
Sugars	27.4% 20g	57.6% 41.8g	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	14.6% 10.6g	9.83% 7.13g	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	% 7g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 25g	g per day for Men 19-50 years
Fiber	124% 47g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	60.7% 34g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	4.33% 0.056mg	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	386% 1543μg	7.6% 30.4μg	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	1030% 927mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	57% 571mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	28.4% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	7.78% 32.7mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	20.7% 0.48mg	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	137% 957mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	6.35% 3.5μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	5.53% 0.61mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Cookies, chocolate chip, commercially prepared, soft-type:

• Boiled and Drained Broccoli has more Vitamin A, 5.7 times more Vitamin B1, 5.5 times more Vitamin B2, 3.4 times more Vitamin B3, 21.7 times more Vitamin B5, 50.7 times more Vitamin B6, 50.7 times more Vitamin B9, 11.9 times more Vitamin E and 745.8 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Boiled and Drained Broccoli as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Cookies, chocolate chip, commercially prepared, soft-type:

• Boiled and Drained Broccoli has 29.8 times more Calcium, 3.4 times more Copper, 2.1 times more Iron, 9.2 times more Magnesium, 5.8 times more Manganese, 13.9 times more Phosphorus, 28.6 times more Potassium, 6.5 times more Selenium, 1.9 times more Sodium, 10.6 times more Zinc and 114.6 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 26.5 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Fructose, 23.3 times more Fiber and 8.3 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 3.8 times more Fat, 9.7 times more Saturated Fat, 2.7 times more Omega 6 and 2.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Broccoli as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 500 kcal.