Comparing Nutrients in 5 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Broccoli	Recommended Dietary Allowance
Energy	24% 697kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	77.7% 1.24g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	62.7% 10.7g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.3% 93g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	64.3% 46.6g	3.32% 2.4g	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	0.76% 0.55g	1.33% 0.96g	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	% 1.7g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 44.4g	% 0.14g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	13% 7.23g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.32% 0.082mg	19% 0.25mg	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	25.5% 102μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	140% 126mg	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	19% 2.85mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 47.8μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Broccoli	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	7.7% 0.069mg	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	99% 7.9mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	13% 0.3mg	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	22% 155mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.14% 5.06g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Broccoli:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 4.1 times more Vitamin B1, 2.5 times more Vitamin B2, 4.2 times more Vitamin B3, more Vitamin B12 and 2.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3 times more Vitamin B6, more Vitamin C and 3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Raw Broccoli have similar amounts of Vitamin B9 per 5 oz.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Raw Broccoli have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Broccoli:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 6.6 times more Copper, 7.6 times more Iron, 2 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Selenium, 9.4 times more Sodium and 1.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Calcium, 1.8 times more Potassium and 25 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 14.5 times more Energy, 66.8 times more Fat, 71 times more Saturated Fat, 13.9 times more Omega 3, 153.4 times more Omega 6, 9.8 times more Carbohydrate, 19.4 times more Sugars and 1.8 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.