Comparing Nutrients in 5 ounces Boiled Broccoli VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Boiled Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	68.3% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	46.3% 7.87g	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	83.5% 109g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	NA	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	NA	38g per day for Men 19-50 years
Protein	6.02% 3.37g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	7.3% 0.095mg	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	12.4% 49.6μg	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	102% 92mg	0.47% 0.43mg	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	13.7% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	43.5% 0.39mg	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	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	21.6% 0.5mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cookies, brownies, dry mix, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Cookies, brownies, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cookies, brownies, dry mix, regular:

• 5 ounces of Boiled Broccoli have 77 times more Vitamin A, 4.7 times more Vitamin B5, 3 times more Vitamin B6, 3.1 times more Vitamin B9 and 216.3 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While 5 oz of Cookies, brownies, dry mix, regular contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• 5 ounces of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cookies, brownies, dry mix, regular:

• 5 ounces of Boiled Broccoli have 2.1 times more Calcium, 1.3 times more Potassium and 31.9 times more Water than Cookies, brownies, dry mix, regular.
• While 5 oz of Cookies, brownies, dry mix, regular contain 4.5 times more Copper, 3 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 1.6 times more Selenium, 7.4 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, brownies, dry mix, regular contain similar levels of Phosphorus per five ounces.
• 5 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, brownies, dry mix, regular contain 12.4 times more Energy, 36.3 times more Fat, 31.9 times more Saturated Fat, 6.5 times more Omega 3, 108.8 times more Omega 6, 10.7 times more Carbohydrate and 1.7 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6