Comparing Nutrients in 100 calories Boiled BroccoliVS Cookies, gluten-free, lemon wafer

Weight per 100 calories

Boiled Broccoli

286g

Cookies, gluten-free, lemon wafer

19.4g

Cookies, gluten-free, lemon wafer have 14.7 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Cookies, gluten-free, lemon wafer?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Cookies, gluten-free, lemon wafer

42%

58%

100 kcal ▼

Macro Nutrients

Boiled Broccolivs Cookies, gluten-free, lemon wafer

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.17g

Fat

4.84%4.7g

1.17 gvs4.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g

Saturated Fat

6.37%2.04g

0.23 gvs2.04 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.3%0.34g

Omega 3

1.2%0.019g

0.34 gvs0.019 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.86%0.15g

Omega 6

2.92%0.5g

0.15 gvs0.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.8%20.5g

Carbohydrate

11%14.4g

20.5 gvs14.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.48%3.97g

Sugars

11.3%8.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.97 gvs8.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.9%2.1g

Fructose

0%0g

≤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]

2.1 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.4g

Glucose

%0g

1.4 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.23g

Sucrose

%8.2g

0.23 gvs8.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.43g

Fiber

0%0g

9.43 gvs0 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g

Protein

0%0g

6.8 gvs0 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Cookies, gluten-free, lemon wafer

24.4%220μg

Vitamin A

RAE, retinol activity equivalents

220 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg

Vitamin B1

0.73%0.009mg

Thiamine

0.18 mgvs0.009 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B2

1.1%0.014mg

Riboflavin

0.35 mgvs0.014 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.88%1.58mg

Vitamin B3

0.079%0.013mg

Niacin, nicotinic acid, niacinamide

1.58 mgvs0.013 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35%1.76mg

Vitamin B5

0%0mg

Pantothenic acid

1.76 mgvs0 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44%0.57mg

Vitamin B6

0%0mg

Pyridoxine

0.57 mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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77%309μg

Vitamin B9

0%0μg

Folates and Folic Acid

309 μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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206%185mg

Vitamin C

Ascorbic acid

185 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27.6%4.14mg

Vitamin E

4.04%0.61mg

Tocopherols and Tocotrienols

4.14 mgvs0.61 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Cookies, gluten-free, lemon wafer

11.4%114mg

Calcium

0.17%1.75mg

114 mgvs1.75 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.4%0.17mg

Copper

0%0mg

0.17 mgvs0 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.29%11.4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

11.4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg

Iron

0.44%0.035mg

1.9 mgvs0.035 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg

Magnesium

0.14%0.58mg

60 mgvs0.58 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg

Manganese

0.16%0.004mg

0.55 mgvs0.004 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.3%191mg

Phosphorus

1.1%7.57mg

191 mgvs7.57 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.6%837mg

Potassium

0.21%7mg

837 mgvs7 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.3%4.57μg

Selenium

0%0μg

4.57 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.8%117mg

Sodium

1.44%21.6mg

117 mgvs21.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.7%1.3mg

Zinc

0.053%0.006mg

1.3 mgvs0.006 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.9%255g

Water

0.006%0.22g

255 gvs0.22 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Broccoli vs Cookies, gluten-free, lemon wafer:

Boiled and Drained Broccoli has 20.6 times more Vitamin B1, 24.5 times more Vitamin B2, 125.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 6.8 times more Vitamin E than Cookies, gluten-free, lemon wafer.

Comparing minerals per 100 calories for Boiled Broccoli vs Cookies, gluten-free, lemon wafer:

Boiled and Drained Broccoli has 65.4 times more Calcium, more Copper, 54.8 times more Iron, 103 times more Magnesium, 150.2 times more Manganese, 25.3 times more Phosphorus, 119.8 times more Potassium, more Selenium, 5.4 times more Sodium, 220.7 times more Zinc and 1172.5 times more Water than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Broccoli has 17.9 times more Omega 3, 1.4 times more Carbohydrate, more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 4 times more Fat, 9 times more Saturated Fat, 3.4 times more Omega 6 and 2.1 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cookies, gluten-free, lemon wafer have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Broccoli as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliCookies, gluten-free, lemon waferVS Frozen Chopped BroccoliBoiled BroccoliVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme filling

Compare Foods

Comparing Nutrients in 100 calories Boiled BroccoliVS Cookies, gluten-free, lemon wafer

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Broccoli or Cookies, gluten-free, lemon wafer?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: