Comparing Nutrients in 7 ounces Cookies, vanilla sandwich with creme filling, reduced fat VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Broccoli	Recommended Dietary Allowance
Energy	29% 839kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.17g	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	119% 155g	10% 13g	130g per day for Men 19-50 years
Sugars	103% 74.4g	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	11% 4.17g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	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	66.5% 0.8mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	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	3.8% 0.05mg	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	46% 185μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.3% 2.6mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Broccoli	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	56% 4.47mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	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	17% 119mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat vs Broccoli:

• Cookies, vanilla sandwich with creme filling, reduced fat have 5.7 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 7 times more Vitamin B6, more Vitamin C and 39.1 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, vanilla sandwich with creme filling, reduced fat vs Broccoli:

• Cookies, vanilla sandwich with creme filling, reduced fat have 1.6 times more Copper, 3.1 times more Iron, 7 times more Selenium and 10.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Magnesium, 3 times more Potassium and 14.3 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Raw Broccoli have similar amounts of Calcium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, vanilla sandwich with creme filling, reduced fat have 12.4 times more Energy, 28.2 times more Fat, 27.9 times more Saturated Fat, 22.3 times more Omega 6, 11.8 times more Carbohydrate, 22.1 times more Sugars and 1.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Omega 3 than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.