Comparing Nutrients in 14 ounces BroccoliVS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cookies, chocolate chip, commercially prepared, soft-type

39%

58%

14 oz ▼

Macro Nutrients

Broccolivs Cookies, chocolate chip, commercially prepared, soft-type

4.65%135kcal

Energy

60.8%1762kcal

135 kcalvs1762 kcal

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

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1.5%1.47g

Fat

81%78.5g

1.47 gvs78.5 g

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

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1.4%0.45g

Saturated Fat

121%38.7g

0.45 gvs38.7 g

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

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15.6%0.25g

Omega 3

14%0.23g

0.25 gvs0.23 g

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

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1.14%0.19g

Omega 6

40%6.83g

0.19 gvs6.83 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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20.3%26.4g

Carbohydrate

201%261g

26.4 gvs261 g

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

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9.3%6.75g

Sugars

203%147g

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

6.75 gvs147 g

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

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3.72%2.7g

Fructose

34.7%25g

≤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 gvs25 g

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

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%1.94g

Glucose

%33g

1.94 gvs33 g

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

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%0.4g

Sucrose

%87.7g

0.4 gvs87.7 g

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

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27%10.3g

Fiber

19%7.14g

10.3 gvs7.14 g

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

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20%11g

Protein

25.7%14.4g

11 gvs14.4 g

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

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Vitamins

Broccolivs Cookies, chocolate chip, commercially prepared, soft-type

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

46.3%0.56mg

Thiamine

0.28 mgvs0.56 mg

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

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35.7%0.46mg

Vitamin B2

86.4%1.12mg

Riboflavin

0.46 mgvs1.12 mg

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

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16%2.54mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs8.18 mg

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

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45.5%2.27mg

Vitamin B5

28.6%1.43mg

Pantothenic acid

2.27 mgvs1.43 mg

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

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53.4%0.69mg

Vitamin B6

15.3%0.2mg

Pyridoxine

0.69 mgvs0.2 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

26.8%107μg

Folates and Folic Acid

250 μgvs107 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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393%354mg

Vitamin C

Ascorbic acid

354 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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20.6%3.1mg

Vitamin E

41%6.15mg

Tocopherols and Tocotrienols

3.1 mgvs6.15 mg

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

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336%403μg

Vitamin K

7.94%9.53μg

Phytomenadione or phylloquinone

403 μgvs9.53 μg

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

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Minerals

Broccolivs Cookies, chocolate chip, commercially prepared, soft-type

18.7%187mg

Calcium

6.75%67.5mg

187 mgvs67.5 mg

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

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21.6%0.19mg

Copper

100%0.9mg

0.19 mgvs0.9 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

202%16mg

2.9 mgvs16 mg

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

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20%83.3mg

Magnesium

27.4%115mg

83.3 mgvs115 mg

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

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36.2%0.83mg

Manganese

73%1.68mg

0.83 mgvs1.68 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

34.6%242mg

262 mgvs242 mg

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

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37%1254mg

Potassium

15%516mg

1254 mgvs516 mg

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

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18%9.92μg

Selenium

22.4%12.3μg

9.92 μgvs12.3 μg

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

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8.73%131mg

Sodium

73%1095mg

131 mgvs1095 mg

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

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14.8%1.63mg

Zinc

19.5%2.14mg

1.63 mgvs2.14 mg

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

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9.58%354g

Water

1.06%39.2g

354 gvs39.2 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, soft-type:

Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 42.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
While Cookies, chocolate chip, commercially prepared, soft-type contain 2 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 2 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cookies, chocolate chip, commercially prepared, soft-type:

Raw Broccoli has 2.8 times more Calcium, 2.4 times more Potassium and 9 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
While Cookies, chocolate chip, commercially prepared, soft-type contain 4.6 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 8.4 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Phosphorus and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 1.4 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
While Cookies, chocolate chip, commercially prepared, soft-type contain 13.1 times more Energy, 53.4 times more Fat, 85.5 times more Saturated Fat, 35.1 times more Omega 6, 9.9 times more Carbohydrate, 21.8 times more Sugars, 9.3 times more Fructose and 1.3 times more Protein than Raw Broccoli.
Both Raw Broccoli and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Omega 3 per 14 oz.
Both Raw Broccoli as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCookies, chocolate chip, commercially prepared, soft-typeVS Boiled BroccoliBroccoliVS Cookies, chocolate chip, dry mixCookies, chocolate chip, commercially prepared, soft-typeVS Cookies, chocolate chip, dry mix

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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