Comparing Nutrients in 14 ounces Boiled BroccoliVS Cookies, shortbread, reduced fat

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Cookies, shortbread, reduced fat

28%

67%

14 oz ▼

Macro Nutrients

Boiled Broccolivs Cookies, shortbread, reduced fat

4.8%139kcal

Energy

61.7%1790kcal

139 kcalvs1790 kcal

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

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1.68%1.63g

Fat

57.3%55.6g

1.63 gvs55.6 g

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

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0.98%0.31g

Saturated Fat

58.2%18.6g

0.31 gvs18.6 g

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

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29.5%0.47g

Omega 3

41.4%0.66g

0.47 gvs0.66 g

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

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1.2%0.2g

Omega 6

124%21g

0.2 gvs21 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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22%28.5g

Carbohydrate

232%302g

28.5 gvs302 g

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

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7.6%5.5g

Sugars

119%86g

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

5.5 gvs86 g

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

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4.05%2.94g

Fructose

1.64%1.2g

≤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]

2.94 gvs1.2 g

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

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%1.94g

Glucose

%1.43g

1.94 gvs1.43 g

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

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%0.32g

Sucrose

%83.3g

0.32 gvs83.3 g

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

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34.5%13g

Fiber

13.6%5.16g

13 gvs5.16 g

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

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17%9.45g

Protein

38%21.3g

9.45 gvs21.3 g

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

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Vitamins

Boiled Broccolivs Cookies, shortbread, reduced fat

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 .

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21%0.25mg

Vitamin B1

117%1.4mg

Thiamine

0.25 mgvs1.4 mg

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

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37.6%0.49mg

Vitamin B2

96%1.25mg

Riboflavin

0.49 mgvs1.25 mg

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

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13.7%2.2mg

Vitamin B3

81.2%13mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs13 mg

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

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49%2.44mg

Vitamin B5

25.5%1.27mg

Pantothenic acid

2.44 mgvs1.27 mg

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

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61%0.79mg

Vitamin B6

21.7%0.28mg

Pyridoxine

0.79 mgvs0.28 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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107%429μg

Vitamin B9

80.4%321μg

Folates and Folic Acid

429 μgvs321 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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286%258mg

Vitamin C

0%0mg

Ascorbic acid

258 mgvs0 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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38.4%5.75mg

Vitamin E

64.6%9.7mg

Tocopherols and Tocotrienols

5.75 mgvs9.7 mg

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

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467%560μg

Vitamin K

11.6%14μg

Phytomenadione or phylloquinone

560 μgvs14 μg

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

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Minerals

Boiled Broccolivs Cookies, shortbread, reduced fat

16%159mg

Calcium

5.16%51.6mg

159 mgvs51.6 mg

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

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27%0.24mg

Copper

39.7%0.36mg

0.24 mgvs0.36 mg

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

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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 .

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33.2%2.66mg

Iron

148%12mg

2.66 mgvs12 mg

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

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20%83.3mg

Magnesium

13.2%55.6mg

83.3 mgvs55.6 mg

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

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33.5%0.77mg

Manganese

68%1.56mg

0.77 mgvs1.56 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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38%266mg

Phosphorus

37.4%262mg

266 mgvs262 mg

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

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34.2%1163mg

Potassium

10.3%349mg

1163 mgvs349 mg

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

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11.5%6.35μg

Selenium

44.7%24.6μg

6.35 μgvs24.6 μg

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

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11%163mg

Sodium

151%2266mg

163 mgvs2266 mg

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

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16.2%1.8mg

Zinc

17.7%1.94mg

1.8 mgvs1.94 mg

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

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9.57%354g

Water

0.39%14.3g

354 gvs14.3 g

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

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Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cookies, shortbread, reduced fat:

Boiled and Drained Broccoli has more Vitamin A, 1.9 times more Vitamin B5, 2.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 40.3 times more Vitamin K than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 5.6 times more Vitamin B1, 2.6 times more Vitamin B2, 5.9 times more Vitamin B3 and 1.7 times more Vitamin E than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cookies, shortbread, reduced fat:

Boiled and Drained Broccoli has 3.1 times more Calcium, 1.5 times more Magnesium, 3.3 times more Potassium and 24.8 times more Water than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.5 times more Copper, 4.4 times more Iron, 2 times more Manganese, 3.9 times more Selenium and 13.9 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cookies, shortbread, reduced fat have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Broccoli has 2.5 times more Fructose and 2.5 times more Fiber than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 12.9 times more Energy, 34.1 times more Fat, 59.4 times more Saturated Fat, 1.4 times more Omega 3, 104.1 times more Omega 6, 10.6 times more Carbohydrate, 15.6 times more Sugars and 2.3 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled BroccoliVS Frozen Chopped BroccoliCookies, shortbread, reduced fatVS Frozen Chopped BroccoliBoiled BroccoliVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Compare Foods

Comparing Nutrients in 14 ounces Boiled BroccoliVS Cookies, shortbread, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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