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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Broccoli	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	1.66% 48kcal	27.5% 797kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	85% 27.2g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.14% 4g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	13% 1.03mg	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	13% 0.3mg	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	13.4% 94mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.069% 2.55g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B6, more Vitamin C and 21.6 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 2 times more Vitamin B1, 7 times more Vitamin B3 and 5.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Raw 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 Broccoli vs Cookie, with peanut butter filling, chocolate-coated:

• Raw Broccoli has 1.3 times more Calcium, 1.2 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium, 2.1 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 11.9 times more Copper, 2.9 times more Iron, 3.2 times more Manganese, 2.9 times more Selenium and 11.2 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Cookie, with peanut butter filling, chocolate-coated contains 16.5 times more Energy, 95.4 times more Fat, 168.4 times more Saturated Fat, 3.8 times more Omega 3, 123.6 times more Omega 6, 8 times more Carbohydrate, 18.2 times more Sugars, 1.3 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.