Comparing Nutrients in 100 grams Broccoli VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	1.17% 34kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	44.2% 7.5g	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	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	45.4% 33g	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	0.54% 0.39g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 31.3g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	4.46% 0.058mg	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	18% 72μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.25% 0.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	0% 0mg	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	5.2% 0.78mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	28% 33.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	36% 0.32mg	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	69.8% 5.6mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	27% 0.62mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.096% 3.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Raw Broccoli has more Vitamin A, 3 times more Vitamin B6, more Vitamin C and 3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 4.1 times more Vitamin B1, 2.5 times more Vitamin B2, 4.2 times more Vitamin B3, more Vitamin B12 and 2.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have similar amounts of Vitamin B9 per 100 g.
• Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Raw Broccoli has 2.2 times more Calcium, 1.8 times more Potassium and 25 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 6.6 times more Copper, 7.6 times more Iron, 2 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Selenium, 9.4 times more Sodium and 1.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.3 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 14.5 times more Energy, 66.8 times more Fat, 71 times more Saturated Fat, 13.9 times more Omega 3, 153.4 times more Omega 6, 9.8 times more Carbohydrate, 19.4 times more Sugars and 1.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.