Comparing Nutrients in 100 grams Cookies, Marie biscuit VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookies, Marie biscuit	Boiled Broccoli	Recommended Dietary Allowance
Energy	14% 406kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	7.38% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	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	54.3% 70.5g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	29% 21g	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	12.6% 7.05g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	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	29.5% 118μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.9% 0.19μg	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	3% 0.45mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.17% 3.8μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	0% 0mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	NA	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	27.6% 193mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	9.03% 307mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	43.5% 24μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, Marie biscuit vs Boiled Broccoli:

• Cookies, Marie biscuit have 8.6 times more Vitamin B1, 4 times more Vitamin B2, 7 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C, 3.2 times more Vitamin E and 37.1 times more Vitamin K than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 100 g.
• Both Cookies, Marie biscuit as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, Marie biscuit vs Boiled Broccoli:

• Cookies, Marie biscuit have 1.7 times more Copper, 1.3 times more Magnesium, 2.9 times more Phosphorus, 14.9 times more Selenium, 9 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Calcium, more Iron and 9.1 times more Water than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Boiled and Drained Broccoli have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, Marie biscuit have 11.6 times more Energy, 25.8 times more Fat, 67 times more Saturated Fat, 30.4 times more Omega 6, 9.8 times more Carbohydrate, 15.2 times more Sugars and 3 times more Protein than Boiled and Drained Broccoli.
• Both Cookies, Marie biscuit and Boiled and Drained Broccoli have similar amounts of Omega 3 and Fiber per 100 g.
• Both Cookies, Marie biscuit as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.