Comparing Nutrients in 14 ounces BroccoliVS Cookies, gluten-free, lemon wafer

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cookies, gluten-free, lemon wafer

42%

58%

14 oz ▼

Macro Nutrients

Broccolivs Cookies, gluten-free, lemon wafer

4.65%135kcal

Energy

70.5%2044kcal

135 kcalvs2044 kcal

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

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1.5%1.47g

Fat

99%96g

1.47 gvs96 g

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

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1.4%0.45g

Saturated Fat

130%41.7g

0.45 gvs41.7 g

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

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15.6%0.25g

Omega 3

24.3%0.39g

0.25 gvs0.39 g

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

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1.14%0.19g

Omega 6

59.7%10g

0.19 gvs10 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

227%295g

26.4 gvs295 g

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

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9.3%6.75g

Sugars

232%168g

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

6.75 gvs168 g

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

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3.72%2.7g

Fructose

0%0g

≤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 gvs0 g

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

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%1.94g

Glucose

%0g

1.94 gvs0 g

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

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%0.4g

Sucrose

%168g

0.4 gvs168 g

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

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27%10.3g

Fiber

0%0g

10.3 gvs0 g

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

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20%11g

Protein

0%0g

11 gvs0 g

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

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Vitamins

Broccolivs Cookies, gluten-free, lemon wafer

13.7%123μg

Vitamin A

RAE, retinol activity equivalents

123 μgvsNA μg

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

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23.5%0.28mg

Vitamin B1

15%0.18mg

Thiamine

0.28 mgvs0.18 mg

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

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35.7%0.46mg

Vitamin B2

22.6%0.29mg

Riboflavin

0.46 mgvs0.29 mg

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

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16%2.54mg

Vitamin B3

1.6%0.26mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs0.26 mg

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

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45.5%2.27mg

Vitamin B5

0%0mg

Pantothenic acid

2.27 mgvs0 mg

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

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53.4%0.69mg

Vitamin B6

0%0mg

Pyridoxine

0.69 mgvs0 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

0%0μg

Folates and Folic Acid

250 μgvs0 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA 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

82.6%12.4mg

Tocopherols and Tocotrienols

3.1 mgvs12.4 mg

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

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336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

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

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Minerals

Broccolivs Cookies, gluten-free, lemon wafer

18.7%187mg

Calcium

3.57%35.7mg

187 mgvs35.7 mg

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

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21.6%0.19mg

Copper

0%0mg

0.19 mgvs0 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

8.93%0.71mg

2.9 mgvs0.71 mg

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

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20%83.3mg

Magnesium

2.83%12mg

83.3 mgvs12 mg

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

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36.2%0.83mg

Manganese

3.28%0.075mg

0.83 mgvs0.075 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

22%155mg

262 mgvs155 mg

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

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37%1254mg

Potassium

4.2%143mg

1254 mgvs143 mg

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

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18%9.92μg

Selenium

0%0μg

9.92 μgvs0 μg

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

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8.73%131mg

Sodium

29.4%441mg

131 mgvs441 mg

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

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14.8%1.63mg

Zinc

1.1%0.12mg

1.63 mgvs0.12 mg

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

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9.58%354g

Water

0.12%4.45g

354 gvs4.45 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, gluten-free, lemon wafer:

Raw Broccoli has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 9.8 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 4 times more Vitamin E than Raw Broccoli.

Comparing minerals per 14 ounces for Broccoli vs Cookies, gluten-free, lemon wafer:

Raw Broccoli has 5.2 times more Calcium, more Copper, 4.1 times more Iron, 7 times more Magnesium, 11.1 times more Manganese, 1.7 times more Phosphorus, 8.8 times more Potassium, more Selenium, 13.7 times more Zinc and 79.7 times more Water than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 3.4 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 15.1 times more Energy, 65.4 times more Fat, 92.1 times more Saturated Fat, 1.6 times more Omega 3, 52.2 times more Omega 6, 11.2 times more Carbohydrate and 24.9 times more Sugars than Raw Broccoli.
Both Raw Broccoli as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCookies, gluten-free, lemon waferVS Boiled BroccoliBroccoliVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme filling

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Cookies, gluten-free, lemon wafer

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: