Comparing Nutrients in 7 ounces Cookies, peanut butter sandwich, special dietary VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Broccoli	Recommended Dietary Allowance
Energy	36.6% 1062kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	69.6% 67.5g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	68.3% 1.1g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	134% 22.7g	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	77.5% 101g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	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	NA	13.6% 5.16g	38g per day for Men 19-50 years
Protein	35.4% 20g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	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	57.2% 0.69mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	26.8% 107μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Broccoli	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	63.3% 5.06mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	43.7% 306mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, peanut butter sandwich, special dietary vs Broccoli:

• Cookies, peanut butter sandwich, special dietary have 4.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 8.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.2 times more Vitamin B6 and more Vitamin C than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Cookies, peanut butter sandwich, special dietary as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cookies, peanut butter sandwich, special dietary vs Broccoli:

• Cookies, peanut butter sandwich, special dietary have 5.4 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Selenium, 12.5 times more Sodium and 2.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 24.1 times more Water than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Raw Broccoli have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, peanut butter sandwich, special dietary have 15.7 times more Energy, 91.9 times more Fat, 43.3 times more Saturated Fat, 8.7 times more Omega 3, 233.8 times more Omega 6, 7.7 times more Carbohydrate and 3.5 times more Protein than Raw Broccoli.
• Both Cookies, peanut butter sandwich, special dietary as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.