Comparing Nutrients in 100 grams Broccoli VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	1.17% 34kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	7.87% 2.5g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	32.6% 5.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	59% 76.6g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	0.94% 0.68g	NA	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	NA	38g per day for Men 19-50 years
Protein	5.04% 2.82g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	13.8% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	2.62% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	5.15% 0.067mg	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	15.8% 63μg	8.75% 35μg	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	99% 89.2mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	4.7% 47mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	30.7% 0.28mg	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	9.13% 0.73mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	15.3% 0.35mg	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	9.43% 66mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	6.44% 219mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	20.2% 303mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Cookies, brownies, dry mix, regular:

• Raw Broccoli has 31 times more Vitamin A, 4.4 times more Vitamin B5, 2.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 297.3 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While Cookies, brownies, dry mix, regular contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Broccoli vs Cookies, brownies, dry mix, regular:

• Raw Broccoli has 2.5 times more Calcium, 1.4 times more Potassium and 31.9 times more Water than Cookies, brownies, dry mix, regular.
• While Cookies, brownies, dry mix, regular contain 5.6 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 9.2 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cookies, brownies, dry mix, regular have similar amounts of Phosphorus and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, brownies, dry mix, regular contain 12.8 times more Energy, 40.3 times more Fat, 22.1 times more Saturated Fat, 12.2 times more Omega 3, 113.2 times more Omega 6, 11.5 times more Carbohydrate and 1.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, brownies, dry mix, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.