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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

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

44%

52%

14 oz ▼

Macro Nutrients

Broccolivs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

4.65%135kcal

Energy

67.3%1953kcal

135 kcalvs1953 kcal

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

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1.5%1.47g

Fat

101%98g

1.47 gvs98 g

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

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1.4%0.45g

Saturated Fat

100%32g

0.45 gvs32 g

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

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15.6%0.25g

Omega 3

218%3.5g

0.25 gvs3.5 g

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

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1.14%0.19g

Omega 6

176%30g

0.19 gvs30 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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20.3%26.4g

Carbohydrate

200%259g

26.4 gvs259 g

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

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9.3%6.75g

Sugars

180%131g

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

6.75 gvs131 g

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

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3.72%2.7g

Fructose

2.14%1.55g

≤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]

2.7 gvs1.55 g

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

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%1.94g

Glucose

%4.8g

1.94 gvs4.8 g

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

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%0.4g

Sucrose

%124g

0.4 gvs124 g

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

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27%10.3g

Fiber

21%7.94g

10.3 gvs7.94 g

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

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20%11g

Protein

36%20.2g

11 gvs20.2 g

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

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Vitamins

Broccolivs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

13.7%123μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

123 μgvs0 μg

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

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23.5%0.28mg

Vitamin B1

97%1.16mg

Thiamine

0.28 mgvs1.16 mg

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

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35.7%0.46mg

Vitamin B2

91%1.18mg

Riboflavin

0.46 mgvs1.18 mg

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

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16%2.54mg

Vitamin B3

66%10.6mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs10.6 mg

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

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45.5%2.27mg

Vitamin B5

Pantothenic acid

2.27 mgvsNA mg

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

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53.4%0.69mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.69 mgvs0.23 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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62.5%250μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

250 μgvs286 μg

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

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0%0μg

Vitamin B12

4.96%0.12μg

Cobalamin

0 μgvs0.12 μg

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

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393%354mg

Vitamin C

0%0mg

Ascorbic acid

354 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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20.6%3.1mg

Vitamin E

53%7.98mg

Tocopherols and Tocotrienols

3.1 mgvs7.98 mg

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

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336%403μg

Vitamin K

111%134μg

Phytomenadione or phylloquinone

403 μgvs134 μg

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

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Minerals

Broccolivs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

18.7%187mg

Calcium

8.33%83.3mg

187 mgvs83.3 mg

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

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21.6%0.19mg

Copper

142%1.3mg

0.19 mgvs1.3 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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36.2%2.9mg

Iron

277%22mg

2.9 mgvs22 mg

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

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20%83.3mg

Magnesium

38.7%163mg

83.3 mgvs163 mg

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

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36.2%0.83mg

Manganese

107%2.46mg

0.83 mgvs2.46 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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37.4%262mg

Phosphorus

62%433mg

262 mgvs433 mg

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

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37%1254mg

Potassium

20%679mg

1254 mgvs679 mg

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

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18%9.92μg

Selenium

28%15.5μg

9.92 μgvs15.5 μg

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

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8.73%131mg

Sodium

82.3%1234mg

131 mgvs1234 mg

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

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14.8%1.63mg

Zinc

26%2.86mg

1.63 mgvs2.86 mg

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

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9.58%354g

Water

0.38%14g

354 gvs14 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 Broccoli vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

Raw Broccoli has more Vitamin A, 3 times more Vitamin B6, more Vitamin C and 3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 4.1 times more Vitamin B1, 2.5 times more Vitamin B2, 4.2 times more Vitamin B3, more Vitamin B12 and 2.6 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have similar amounts of Vitamin B9 per 14 oz.
Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin D in 14 oz.

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

Raw Broccoli has 2.2 times more Calcium, 1.8 times more Potassium and 25 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 6.6 times more Copper, 7.6 times more Iron, 2 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Selenium, 9.4 times more Sodium and 1.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 1.3 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 14.5 times more Energy, 66.8 times more Fat, 71 times more Saturated Fat, 13.9 times more Omega 3, 153.4 times more Omega 6, 9.8 times more Carbohydrate, 19.4 times more Sugars and 1.8 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCookies, chocolate chip, commercially prepared, regular, higher fat, enrichedVS Boiled BroccoliBroccoliVS Cookies, chocolate chip, commercially prepared, soft-typeCookies, chocolate chip, commercially prepared, regular, higher fat, enrichedVS Cookies, chocolate chip, commercially prepared, soft-type

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: