Comparing Nutrients in 7 ounces Broccoli VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Broccoli	Cookies, fig bars	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	30% 5.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	108% 141g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	127% 92g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	24% 9.13g	38g per day for Men 19-50 years
Protein	10% 5.6g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	11.4% 0.15mg	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	31.3% 125μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	0.66% 0.6mg	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	10.3% 1.55mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, fig bars	Recommended Dietary Allowance
Calcium	9.33% 93mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	32.4% 0.29mg	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	18% 1.45mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	29.6% 0.68mg	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	18.7% 131mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.88% 32.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Cookies, fig bars:

• Raw Broccoli has 3.4 times more Vitamin A, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, 297.3 times more Vitamin C and 17.5 times more Vitamin K than Cookies, fig bars.
• While Cookies, fig bars contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Cookies, fig bars have similar amounts of Vitamin E per 7 oz.
• Both Raw Broccoli as well as Cookies, fig bars have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Cookies, fig bars:

• Raw Broccoli has 1.5 times more Potassium and 5.4 times more Water than Cookies, fig bars.
• While Cookies, fig bars contain 1.4 times more Calcium, 3 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Selenium and 10.6 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cookies, fig bars have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, fig bars contain 10.2 times more Energy, 19.7 times more Fat, 9.9 times more Saturated Fat, 2.9 times more Omega 3, 52.7 times more Omega 6, 10.7 times more Carbohydrate, 27.3 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.