Comparing Nutrients in 5 ounces Boiled Broccoli VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Boiled Broccoli	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	27.5% 797kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	85% 27.2g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	57.7% 75g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	60.4% 43.8g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	11% 0.14mg	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	38.3% 153μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	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	13.7% 2.06mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	42% 0.97mg	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	13.6% 95mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.069% 2.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cookie, with peanut butter filling, chocolate-coated:

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 30 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 2.2 times more Vitamin B1, 8.1 times more Vitamin B3 and 3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cookie, with peanut butter filling, chocolate-coated:

• Boiled and Drained Broccoli has 1.2 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Zinc and 49.6 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 9.6 times more Copper, 3.1 times more Iron, 3.5 times more Manganese, 4.6 times more Selenium and 9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookie, with peanut butter filling, chocolate-coated contains 16.1 times more Energy, 86.1 times more Fat, 243 times more Saturated Fat, 2 times more Omega 3, 118.8 times more Omega 6, 7.4 times more Carbohydrate, 22.2 times more Sugars and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Broccoli as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.