Comparing Nutrients in 5 ounces Boiled Broccoli VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Boiled Broccoli	Cookies, molasses	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	13.7% 2.33g	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	80.5% 105g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	34.4% 25g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, molasses	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	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	28.8% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	11.3% 0.15mg	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	31.5% 126μg	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% 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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, molasses	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	58.7% 0.53mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	77.5% 1.8mg	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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.22% 8.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cookies, molasses:

• Boiled and Drained Broccoli has more Vitamin A, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 25.7 times more Vitamin K than Cookies, molasses.
• While Cookies, molasses contain 5.6 times more Vitamin B1, 2.1 times more Vitamin B2 and 5.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cookies, molasses have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cookies, molasses:

• Boiled and Drained Broccoli has 15.4 times more Water than Cookies, molasses.
• While Cookies, molasses contain 1.9 times more Calcium, 6.1 times more Copper, 9.6 times more Iron, 2.5 times more Magnesium, 6.5 times more Manganese, 1.4 times more Phosphorus, 3.5 times more Selenium and 11.2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookies, molasses have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 1.4 times more Omega 3 and 3.3 times more Fiber than Cookies, molasses.
• While Cookies, molasses contain 12.3 times more Energy, 31.2 times more Fat, 40.7 times more Saturated Fat, 32.2 times more Omega 6, 10.3 times more Carbohydrate, 12.7 times more Sugars and 2.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cookies, molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.