Comparing Nutrients in 5 ounces Boiled Broccoli VS Cookies, chocolate chip sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Boiled Broccoli	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	20.8% 602kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	50% 8.53g	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	69.3% 90g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	74.8% 54.2g	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	0% 0g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, chocolate chip sandwich, with creme filling	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	2.07% 0.027mg	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	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	17.4% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	33.2% 0.3mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	13.6% 95mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	30.4% 16.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	26.4% 395mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cookies, chocolate chip sandwich, with creme filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Cookies, chocolate chip sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cookies, chocolate chip sandwich, with creme filling:

• 5 ounces of Boiled Broccoli have more Vitamin A, 10.5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 33.6 times more Vitamin K than Cookies, chocolate chip sandwich, with creme filling.
• While 5 oz of Cookies, chocolate chip sandwich, with creme filling contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.3 times more Vitamin E than Boiled and Drained Broccoli.
• 5 ounces of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Broccoli as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cookies, chocolate chip sandwich, with creme filling:

• 5 ounces of Boiled Broccoli have more Calcium, 3.1 times more Potassium and 6 times more Water than Cookies, chocolate chip sandwich, with creme filling.
• While 5 oz of Cookies, chocolate chip sandwich, with creme filling contain 3.5 times more Copper, 1.6 times more Iron, 7.4 times more Selenium, 6.8 times more Sodium and 1.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, chocolate chip sandwich, with creme filling contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have more Fiber than Cookies, chocolate chip sandwich, with creme filling.
• While 5 oz of Cookies, chocolate chip sandwich, with creme filling contain 12.1 times more Energy, 43 times more Fat, 74.5 times more Saturated Fat, 3.1 times more Omega 3, 118 times more Omega 6, 8.8 times more Carbohydrate and 27.5 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, chocolate chip sandwich, with creme filling offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber