Comparing Nutrients in 5 ounces Cookies, sugar wafer, with creme filling, sugar free VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Boiled Broccoli	Recommended Dietary Allowance
Energy	26% 753kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	19% 6.03g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	66% 1.05g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	7.83% 10g	130g per day for Men 19-50 years
Sugars	0% 0g	2.7% 1.97g	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	NA	1.45% 1.05g	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	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	53.3% 20.3g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	22% 0.28mg	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	15% 59.5μg	38.3% 153μg	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	0% 0mg	102% 92mg	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	29% 4.37mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	23% 1.83mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	12% 0.27mg	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	8.1% 56.7mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.7% 101mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, sugar wafer, with creme filling, sugar free vs Boiled Broccoli:

• Cookies, sugar wafer, with creme filling, sugar free have 3.8 times more Vitamin B1, 1.2 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.1 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 6.3 times more Vitamin B5, 22.2 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 54.3 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Boiled Broccoli:

• Cookies, sugar wafer, with creme filling, sugar free have 1.9 times more Iron, 1.3 times more Manganese, 3.9 times more Selenium and 1.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Calcium, 1.6 times more Copper, 3 times more Magnesium, 1.7 times more Phosphorus, 5.1 times more Potassium, 2.3 times more Zinc and 127.5 times more Water than Cookies, sugar wafer, with creme filling, sugar free.

Comparison of macro-nutrients per 5 ounces:

• Cookies, sugar wafer, with creme filling, sugar free have 15.2 times more Energy, 69.7 times more Fat, 53.9 times more Saturated Fat, 6.2 times more Omega 3, 196.2 times more Omega 6, 9.2 times more Carbohydrate, 4.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.