Comparing Nutrients in 100 grams Cookie, with peanut butter filling, chocolate-coated VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.4% 562kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	60% 19g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	42.6% 31g	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	15.4% 0.2mg	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	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.42% 0.01μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	72% 65mg	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	29% 4.32mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.5% 35mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	26.3% 2.1mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	8.43% 0.19mg	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	5.3% 37mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookie, with peanut butter filling, chocolate-coated vs Boiled Broccoli:

• Cookie, with peanut butter filling, chocolate-coated has 2.2 times more Vitamin B1, 8.1 times more Vitamin B3 and 3 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 30 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookie, with peanut butter filling, chocolate-coated vs Boiled Broccoli:

• Cookie, with peanut butter filling, chocolate-coated has 9.6 times more Copper, 3.1 times more Iron, 3.5 times more Manganese, 4.6 times more Selenium and 9 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Zinc and 49.6 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Boiled and Drained Broccoli have similar amounts of Calcium and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookie, with peanut butter filling, chocolate-coated has 16.1 times more Energy, 86.1 times more Fat, 243 times more Saturated Fat, 2 times more Omega 3, 118.8 times more Omega 6, 7.4 times more Carbohydrate, 22.2 times more Sugars and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Cookie, with peanut butter filling, chocolate-coated and Boiled and Drained Broccoli have similar amounts of Fiber per 100 g.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.