Comparing Nutrients in 5 ounces Cookies, gluten-free, vanilla sandwich, with creme filling VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Broccoli	Recommended Dietary Allowance
Energy	24% 699kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	31% 9.93g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	91% 66g	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	0.74% 0.54g	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	% 1.25g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 64.4g	% 0.14g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	6.02% 0.48mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	7.9% 55.3mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.064% 2.37g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling vs Broccoli:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Broccoli have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Cookies, gluten-free, vanilla sandwich, with creme filling vs Broccoli:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 6.1 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Calcium, 2.1 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 3 times more Potassium, 1.8 times more Zinc and 53.5 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Broccoli have similar amounts of Copper and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 14.5 times more Energy, 55.3 times more Fat, 61.5 times more Saturated Fat, 6.8 times more Omega 3, 49.2 times more Omega 6, 11.2 times more Carbohydrate and 27.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 5.2 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Broccoli have similar amounts of Protein per 5 oz.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.