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

Weight per 100 calories

Cookies, gluten-free, lemon wafer

19.4g

Frozen Chopped Broccoli

385g

Cookies, gluten-free, lemon wafer have 19.8 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, lemon wafer or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, lemon wafer

42%

58%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Cookies, gluten-free, lemon 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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4.84%4.7g

Fat

1.15%1.1g

4.7 gvs1.1 g

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

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6.37%2.04g

Saturated Fat

0.53%0.17g

2.04 gvs0.17 g

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

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1.2%0.019g

Omega 3

25.2%0.4g

0.019 gvs0.4 g

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

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2.92%0.5g

Omega 6

0.7%0.12g

0.5 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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11%14.4g

Carbohydrate

14%18.4g

14.4 gvs18.4 g

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

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11.3%8.2g

Sugars

7.16%5.2g

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

8.2 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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%8.2g

Sucrose

8.2 gvsNA g

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

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0%0g

Fiber

30.4%11.5g

0 gvs11.5 g

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

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0%0g

Protein

19.3%11g

0 gvs11 g

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

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Vitamins

Cookies, gluten-free, lemon 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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0.73%0.009mg

Vitamin B1

17%0.2mg

Thiamine

0.009 mgvs0.2 mg

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

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1.1%0.014mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.014 mgvs0.37 mg

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

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0.079%0.013mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.013 mgvs1.8 mg

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

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0%0mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0 mgvs1.07 mg

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

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0%0mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0 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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0%0μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

0 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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4.04%0.61mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0.61 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, lemon wafervs Frozen Chopped Broccoli

0.17%1.75mg

Calcium

21.5%215mg

1.75 mgvs215 mg

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

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0%0mg

Copper

16.2%0.15mg

0 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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0.44%0.035mg

Iron

39%3.1mg

0.035 mgvs3.1 mg

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

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0.14%0.58mg

Magnesium

16.5%69.2mg

0.58 mgvs69.2 mg

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

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0.16%0.004mg

Manganese

49%1.13mg

0.004 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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1.1%7.57mg

Phosphorus

27.5%192mg

7.57 mgvs192 mg

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

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0.21%7mg

Potassium

24%815mg

7 mgvs815 mg

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

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0%0μg

Selenium

19.6%10.8μg

0 μgvs10.8 μg

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

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1.44%21.6mg

Sodium

6.15%92mg

21.6 mgvs92 mg

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

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0.053%0.006mg

Zinc

16.8%1.85mg

0.006 mgvs1.85 mg

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

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0.006%0.22g

Water

9.5%352g

0.22 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, lemon wafer vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 23.3 times more Vitamin B1, 25.7 times more Vitamin B2, 143.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.7 times more Vitamin E than Cookies, gluten-free, lemon wafer.

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

Frozen Chopped Broccoli, Unprepared contains 123.2 times more Calcium, more Copper, 89.1 times more Iron, 118.8 times more Magnesium, 306.5 times more Manganese, 25.4 times more Phosphorus, 116.6 times more Potassium, more Selenium, 4.3 times more Sodium, 316.9 times more Zinc and 1617.5 times more Water than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 100 calories:

Cookies, gluten-free, lemon wafer have 4.2 times more Fat, 12 times more Saturated Fat, 4.2 times more Omega 6 and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 21.2 times more Omega 3, 1.3 times more Carbohydrate, more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
Both Cookies, gluten-free, lemon wafer and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
Both Cookies, gluten-free, lemon 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, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme fillingFrozen Chopped BroccoliVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: