Comparing Nutrients in 7 ounces Cookies, molasses VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, molasses	Broccoli	Recommended Dietary Allowance
Energy	29.4% 853kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	19% 3.26g	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	113% 146g	10% 13g	130g per day for Men 19-50 years
Sugars	48% 35g	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	5.22% 2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	20% 11g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	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	58.7% 0.7mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	44% 177μg	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	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	1.46% 0.22mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.1% 11μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Broccoli	Recommended Dietary Allowance
Calcium	14.7% 147mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	160% 12.8mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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% 189mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	60.7% 911mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	4.8% 177g	3700g per day for Men 19-50 years

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

• Cookies, molasses have 5 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C, 7.1 times more Vitamin E and 18.5 times more Vitamin K than Cookies, molasses.
• Both Cookies, molasses as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, molasses vs Broccoli:

• Cookies, molasses have 1.6 times more Calcium, 7.6 times more Copper, 8.8 times more Iron, 2.5 times more Magnesium, 6 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Selenium and 13.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 15.4 times more Water than Cookies, molasses.
• Both Cookies, molasses and Raw Broccoli have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, molasses have 12.6 times more Energy, 34.6 times more Fat, 28.2 times more Saturated Fat, 1.4 times more Omega 3, 33.5 times more Omega 6, 11.1 times more Carbohydrate, 10.4 times more Sugars and 2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Fiber than Cookies, molasses.
• Both Cookies, molasses as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.