Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, soft-type VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Broccoli	Recommended Dietary Allowance
Energy	30.4% 881kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39.2g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	10% 13g	130g per day for Men 19-50 years
Sugars	102% 73.6g	4.65% 3.37g	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	17.3% 12.6g	1.86% 1.35g	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	% 16.6g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 44g	% 0.2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	13% 7.2g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	26.7% 0.35mg	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	13.4% 53.6μg	31.3% 125μg	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	NA	197% 177mg	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	20.5% 3.08mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Broccoli	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	11% 0.097mg	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	101% 8.08mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	18% 0.42mg	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	17.3% 121mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type vs Broccoli:

• Cookies, chocolate chip, commercially prepared, soft-type have 2 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 42.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate chip, commercially prepared, soft-type vs Broccoli:

• Cookies, chocolate chip, commercially prepared, soft-type have 4.6 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 1.2 times more Selenium, 8.4 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 2.4 times more Potassium and 9 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Raw Broccoli have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate chip, commercially prepared, soft-type have 13.1 times more Energy, 53.4 times more Fat, 85.5 times more Saturated Fat, 35.1 times more Omega 6, 9.9 times more Carbohydrate, 21.8 times more Sugars, 9.3 times more Fructose and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Raw Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 7 oz.