Comparing Nutrients in 14 ounces Boiled BroccoliVS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

41%

55%

14 oz ▼

Macro Nutrients

Boiled Broccolivs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

4.8%139kcal

Energy

66%1909kcal

139 kcalvs1909 kcal

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

Find Vegetables rich in Energy

1.68%1.63g

Fat

92%89.7g

1.63 gvs89.7 g

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

Find Vegetables rich in Fat

0.98%0.31g

Saturated Fat

93%29.7g

0.31 gvs29.7 g

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

Find Vegetables rich in Saturated Fat

29.5%0.47g

Omega 3

30.3%0.48g

0.47 gvs0.48 g

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

Find Vegetables rich in Omega 3

1.2%0.2g

Omega 6

52.4%8.9g

0.2 gvs8.9 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

22%28.5g

Carbohydrate

204%265g

28.5 gvs265 g

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

Find Vegetables rich in Carbohydrate

7.6%5.5g

Sugars

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

5.5 gvsNA g

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

Find Vegetables rich in Sugars

4.05%2.94g

Fructose

≤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]

2.94 gvsNA g

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

Find Vegetables rich in Fructose

%1.94g

Glucose

1.94 gvsNA g

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

Find Vegetables rich in Glucose

%0.32g

Sucrose

0.32 gvsNA g

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

Find Vegetables rich in Sucrose

34.5%13g

Fiber

26%9.92g

13 gvs9.92 g

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

Find Vegetables rich in Fiber

17%9.45g

Protein

38.3%21.4g

9.45 gvs21.4 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, chocolate chip, commercially prepared, regular, higher fat, unenriched

34%306μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

306 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

19.5%0.23mg

Thiamine

0.25 mgvs0.23 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

37.6%0.49mg

Vitamin B2

18.3%0.24mg

Riboflavin

0.49 mgvs0.24 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

13.7%2.2mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs1.88 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

49%2.44mg

Vitamin B5

18%0.91mg

Pantothenic acid

2.44 mgvs0.91 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

61%0.79mg

Vitamin B6

17%0.22mg

Pyridoxine

0.79 mgvs0.22 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

107%429μg

Vitamin B9

8.93%35.7μg

Folates and Folic Acid

429 μgvs35.7 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

1.65%0.04μg

Cobalamin

0 μgvs0.04 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

286%258mg

Vitamin C

0%0mg

Ascorbic acid

258 mgvs0 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

38.4%5.75mg

Vitamin E

Tocopherols and Tocotrienols

5.75 mgvsNA mg

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

Find Vegetables rich in Vitamin E

467%560μg

Vitamin K

Phytomenadione or phylloquinone

560 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Broccolivs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

16%159mg

Calcium

9.92%99mg

159 mgvs99 mg

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

Find Vegetables rich in Calcium

27%0.24mg

Copper

93%0.84mg

0.24 mgvs0.84 mg

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

Find Vegetables rich in Copper

0.4%16μg

Fluoride

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

16 μgvsNA μg

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

Find Vegetables rich in Fluoride

33.2%2.66mg

Iron

49.6%3.97mg

2.66 mgvs3.97 mg

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

Find Vegetables rich in Iron

20%83.3mg

Magnesium

29.3%123mg

83.3 mgvs123 mg

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

Find Vegetables rich in Magnesium

33.5%0.77mg

Manganese

77.5%1.8mg

0.77 mgvs1.8 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

38%266mg

Phosphorus

61.2%429mg

266 mgvs429 mg

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

Find Vegetables rich in Phosphorus

34.2%1163mg

Potassium

15.8%536mg

1163 mgvs536 mg

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

Find Vegetables rich in Potassium

11.5%6.35μg

Selenium

6.35 μgvsNA μg

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

Find Vegetables rich in Selenium

11%163mg

Sodium

83.3%1250mg

163 mgvs1250 mg

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

Find Vegetables rich in Sodium

16.2%1.8mg

Zinc

23%2.54mg

1.8 mgvs2.54 mg

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

Find Vegetables rich in Zinc

9.57%354g

Water

0.44%16.3g

354 gvs16.3 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

Boiled and Drained Broccoli has more Vitamin A, 2.1 times more Vitamin B2, 2.7 times more Vitamin B5, 3.6 times more Vitamin B6, 12 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
Both Boiled and Drained Broccoli and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
Both Boiled and Drained Broccoli as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

Boiled and Drained Broccoli has 1.6 times more Calcium, 2.2 times more Potassium and 21.8 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
While Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 3.5 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 7.7 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Broccoli has 1.3 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
While Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 13.7 times more Energy, 55.1 times more Fat, 94.6 times more Saturated Fat, 44 times more Omega 6, 9.3 times more Carbohydrate and 2.3 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have similar amounts of Omega 3 per 14 oz.
Both Boiled and Drained Broccoli as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled BroccoliVS Frozen Chopped BroccoliCookies, chocolate chip, commercially prepared, regular, higher fat, unenrichedVS Frozen Chopped BroccoliBoiled BroccoliVS Crackers, melba toast, plain, without saltCookies, chocolate chip, commercially prepared, regular, higher fat, unenrichedVS Crackers, melba toast, plain, without salt

Compare Foods

Comparing Nutrients in 14 ounces Boiled BroccoliVS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: