Comparing Nutrients in 7 ounces Cookies, chocolate, made with rice cereal VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Broccoli	Recommended Dietary Allowance
Energy	30% 873kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	39.6% 38.4g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	33.4% 5.67g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	10% 13g	130g per day for Men 19-50 years
Sugars	110% 80g	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	NA	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	NA	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	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	57.4% 0.69mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.2% 0.8mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.02mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	12% 47.6μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.8% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	197% 177mg	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	26% 3.9mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	61.8% 4.94mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	27.2% 191mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.7% 26g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate, made with rice cereal vs Broccoli:

• Cookies, chocolate, made with rice cereal have 4.9 times more Vitamin B1, 3.4 times more Vitamin B2, 5.5 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12 and 2.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.6 times more Vitamin B9, more Vitamin C and 25.4 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate, made with rice cereal vs Broccoli:

• Cookies, chocolate, made with rice cereal have 3.7 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus, 3.7 times more Selenium, 6.4 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Calcium, 1.4 times more Potassium and 6.9 times more Water than Cookies, chocolate, made with rice cereal.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate, made with rice cereal have 12.9 times more Energy, 52.3 times more Fat, 99 times more Saturated Fat, 2.4 times more Omega 3, 58.3 times more Omega 6, 9.5 times more Carbohydrate and 23.7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Fiber than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Raw Broccoli have similar amounts of Protein per 7 oz.
• Both Cookies, chocolate, made with rice cereal as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.