Comparing Nutrients in 7 ounces Broccoli VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Broccoli	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	18% 3.08g	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% 140g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	58% 42g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	10% 5.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	75.3% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	11.3% 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	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	0% 0mg	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	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	9.33% 93mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	22.3% 0.2mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	86.2% 47.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.53% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Cookies, Marie biscuit:

• Raw Broccoli has 31 times more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C, 1.7 times more Vitamin E and 26.7 times more Vitamin K than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 7.6 times more Vitamin B1, 4.2 times more Vitamin B2, 6 times more Vitamin B3, 1.9 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, Marie biscuit have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Cookies, Marie biscuit:

• Raw Broccoli has more Calcium, more Iron and 9.1 times more Water than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 2.1 times more Copper, 1.3 times more Magnesium, 2.9 times more Phosphorus, 9.6 times more Selenium, 11.2 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cookies, Marie biscuit have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, Marie biscuit contain 11.9 times more Energy, 28.6 times more Fat, 46.4 times more Saturated Fat, 1.9 times more Omega 3, 31.7 times more Omega 6, 10.6 times more Carbohydrate, 12.4 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, Marie biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.