Comparing Nutrients in 7 ounces Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	6%	54%	40%
Broccoli	27%	8%	65%

Macro Nutrients

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Broccoli	Recommended Dietary Allowance
Energy	37.5% 1087kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	10% 13g	130g per day for Men 19-50 years
Sugars	93% 67.5g	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	28.3% 16g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	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

	Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered	Broccoli	Recommended Dietary Allowance
Calcium	NA	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	NA	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	NA	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	NA	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	29.5% 443mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	NA	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered vs Broccoli:

• Raw Broccoli contains 44.6 times more Vitamin C than Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered.

Comparing minerals per 7 ounces for Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered vs Broccoli:

• Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered have 6.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 29.8 times more Water than Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered.

Comparison of macro-nutrients per 7 ounces:

• Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered have 16.1 times more Energy, 88.6 times more Fat, 55.2 times more Saturated Fat, 8.3 times more Carbohydrate, 20 times more Sugars and 2.8 times more Protein than Raw Broccoli.
• Both Mckee Baking, Little Debbie Nutty Bars, Wafers with Peanut Butter, Chocolate Covered as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 7 oz.