Comparing Nutrients in 100 calories Cookies, gluten-free, chocolate waferVS Frozen Chopped Broccoli

Weight per 100 calories

Cookies, gluten-free, chocolate wafer

18.5g

Frozen Chopped Broccoli

385g

Cookies, gluten-free, chocolate wafer have 20.8 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Cookies, gluten-free, chocolate wafer or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Frozen Chopped Broccoli

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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5.8%5.62g

Fat

1.15%1.1g

5.62 gvs1.1 g

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

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8.84%2.83g

Saturated Fat

0.53%0.17g

2.83 gvs0.17 g

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

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1.43%0.023g

Omega 3

25.2%0.4g

0.023 gvs0.4 g

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

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2.32%0.39g

Omega 6

0.7%0.12g

0.39 gvs0.12 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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8.93%11.6g

Carbohydrate

14%18.4g

11.6 gvs18.4 g

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

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10.5%7.58g

Sugars

7.16%5.2g

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

7.58 gvs5.2 g

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

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0%0g

Fructose

4.4%3.2g

≤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]

0 gvs3.2 g

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

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%0g

Glucose

%2.9g

0 gvs2.9 g

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

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%6.86g

Sucrose

6.86 gvsNA g

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

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0.78%0.3g

Fiber

30.4%11.5g

0.3 gvs11.5 g

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

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1.34%0.75g

Protein

19.3%11g

0.75 gvs11 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Frozen Chopped Broccoli

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

NA μgvs200 μg

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

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Vitamin B1

17%0.2mg

Thiamine

NA mgvs0.2 mg

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

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Vitamin B2

28.4%0.37mg

Riboflavin

NA mgvs0.37 mg

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

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Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.8 mg

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

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1.6%0.079mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.079 mgvs1.07 mg

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

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Vitamin B6

38.5%0.5mg

Pyridoxine

NA mgvs0.5 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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Vitamin B9

64.4%258μg

Folates and Folic Acid

NA μgvs258 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

241%217mg

Ascorbic acid

NA mgvs217 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

NA mgvs4.7 mg

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

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Vitamin K

260%312μg

Phytomenadione or phylloquinone

NA μgvs312 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Frozen Chopped Broccoli

2%20mg

Calcium

21.5%215mg

20 mgvs215 mg

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

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5.3%0.048mg

Copper

16.2%0.15mg

0.048 mgvs0.15 mg

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

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Fluoride

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

NA μgvsNA μg

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

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8.48%0.68mg

Iron

39%3.1mg

0.68 mgvs3.1 mg

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

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1.8%7.58mg

Magnesium

16.5%69.2mg

7.58 mgvs69.2 mg

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

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3.3%0.076mg

Manganese

49%1.13mg

0.076 mgvs1.13 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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3.8%26.6mg

Phosphorus

27.5%192mg

26.6 mgvs192 mg

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

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1.85%63mg

Potassium

24%815mg

63 mgvs815 mg

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

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Selenium

19.6%10.8μg

NA μgvs10.8 μg

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

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1.5%22.6mg

Sodium

6.15%92mg

22.6 mgvs92 mg

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

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1.3%0.14mg

Zinc

16.8%1.85mg

0.14 mgvs1.85 mg

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

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0.007%0.25g

Water

9.5%352g

0.25 gvs352 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 Cookies, gluten-free, chocolate wafer vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 13.5 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 100 calories for Cookies, gluten-free, chocolate wafer vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 10.7 times more Calcium, 3.1 times more Copper, 4.6 times more Iron, 9.1 times more Magnesium, 14.9 times more Manganese, 7.2 times more Phosphorus, 13 times more Potassium, 4.1 times more Sodium, 12.8 times more Zinc and 1389.1 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 100 calories:

Cookies, gluten-free, chocolate wafer have 5 times more Fat, 16.7 times more Saturated Fat, 3.3 times more Omega 6 and 1.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 17.6 times more Omega 3, 1.6 times more Carbohydrate, more Fructose, 39 times more Fiber and 14.4 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferFrozen Chopped BroccoliVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Cookies, gluten-free, chocolate waferVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, gluten-free, chocolate wafer or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: