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Comparing Nutrients in 100 calories Cookies, sugar wafer, chocolate-coveredVS Broccoli

Weight per 100 calories

Cookies, sugar wafer, chocolate-covered
19g
Broccoli
294g

Cookies, sugar wafer, chocolate-covered have 15.5 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Cookies, sugar wafer, chocolate-covered or Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered
3%
47%
50%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

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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5.4%5.25g
Fat
1.12%1.1g
5.25 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.2%3.28g
Saturated Fat
1.05%0.34g
3.28 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.43%0.055g
Omega 3
11.6%0.19g
0.055 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.35%0.74g
Omega 6
0.85%0.14g
0.74 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.65%12.5g
Carbohydrate
15%19.5g
12.5 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.6%9.83g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.83 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.76%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]
NA gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.7%0.65g
Fiber
20%7.65g
0.65 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.17%0.66g
Protein
15%8.3g
0.66 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.021%0.19μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
0.19 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.5%0.018mg
Vitamin B1
17.4%0.21mg
Thiamine
0.018 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.14%0.041mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.041 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.76%0.12mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
0.12 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
33.7%1.7mg
Pantothenic acid
NA mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.7%0.009mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.009 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.71%2.85μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
2.85 μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.2%0.029μg
Vitamin B12
0%0μg
Cobalamin
0.029 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
292%262mg
Ascorbic acid
0 mgvs262 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.74%0.41mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.41 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.1%1.3μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
1.3 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0%0mg
Calcium
14%138mg
0 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.6%0.05mg
Copper
16%0.14mg
0.05 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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2.95%0.24mg
Iron
27%2.15mg
0.24 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.04%8.56mg
Magnesium
14.7%61.8mg
8.56 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
27%0.62mg
NA mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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3.18%22.2mg
Phosphorus
27.7%194mg
22.2 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.74%59mg
Potassium
27.3%929mg
59 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.87%1.03μg
Selenium
13.4%7.35μg
1.03 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.75%26.2mg
Sodium
6.47%97mg
26.2 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.05%0.12mg
Zinc
11%1.2mg
0.12 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.009%0.33g
Water
7.1%263g
0.33 gvs263 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, sugar wafer, chocolate-covered vs Broccoli:
Comparing minerals per 100 calories for Cookies, sugar wafer, chocolate-covered vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: