Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coated VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Boiled Broccoli	Recommended Dietary Allowance
Energy	34.2% 992kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	11% 14.2g	130g per day for Men 19-50 years
Sugars	102% 74g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.16g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	14% 7.94g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	30.5% 0.4mg	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	25% 99μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.13% 91mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	49.6% 3.97mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	16.7% 0.38mg	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	24.7% 173mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, graham crackers, chocolate-coated vs Boiled Broccoli:

• Cookies, graham crackers, chocolate-coated have 4.3 times more Vitamin B1, 1.2 times more Vitamin B2, 3.1 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 2.2 times more Vitamin B9, 649 times more Vitamin C, 1.5 times more Vitamin E and 22 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, graham crackers, chocolate-coated vs Boiled Broccoli:

• Cookies, graham crackers, chocolate-coated have 3.2 times more Copper, 3 times more Iron, 2.4 times more Manganese, 1.3 times more Phosphorus, 6.9 times more Selenium and 6.5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Magnesium, 2.3 times more Zinc and 44.6 times more Water than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Boiled and Drained Broccoli have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, graham crackers, chocolate-coated have 14.3 times more Energy, 62.9 times more Fat, 217.7 times more Saturated Fat, 88.4 times more Omega 6, 9.3 times more Carbohydrate, 26.8 times more Sugars and 1.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Omega 3 and 1.5 times more Fiber than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.