Comparing Nutrients in 5 ounces Broccoli VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	1.66% 48kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	43% 14g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	14.3% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	71.7% 93g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	72.5% 52.6g	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	12.4% 8.97g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 31.3g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.14% 4g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	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	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	5.45% 0.071mg	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	9.57% 38.3μg	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	140% 126mg	NA	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	7.37% 1.1mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	35.8% 0.32mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	26% 0.6mg	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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Cookies, chocolate chip, commercially prepared, soft-type:

• Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 42.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 2 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Cookies, chocolate chip, commercially prepared, soft-type:

• Raw Broccoli has 2.8 times more Calcium, 2.4 times more Potassium and 9 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 4.6 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 8.4 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Phosphorus and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.4 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 13.1 times more Energy, 53.4 times more Fat, 85.5 times more Saturated Fat, 35.1 times more Omega 6, 9.9 times more Carbohydrate, 21.8 times more Sugars, 9.3 times more Fructose and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Omega 3 per 5 oz.
• Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 5 oz.