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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cookies, shortbread, reduced fat

28%

67%

14 oz ▼

Macro Nutrients

Broccolivs Cookies, shortbread, reduced fat

4.65%135kcal

Energy

61.7%1790kcal

135 kcalvs1790 kcal

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

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1.5%1.47g

Fat

57.3%55.6g

1.47 gvs55.6 g

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

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1.4%0.45g

Saturated Fat

58.2%18.6g

0.45 gvs18.6 g

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

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15.6%0.25g

Omega 3

41.4%0.66g

0.25 gvs0.66 g

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

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1.14%0.19g

Omega 6

124%21g

0.19 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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20.3%26.4g

Carbohydrate

232%302g

26.4 gvs302 g

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

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9.3%6.75g

Sugars

119%86g

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

6.75 gvs86 g

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

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3.72%2.7g

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]

2.7 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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%0.4g

Sucrose

%83.3g

0.4 gvs83.3 g

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

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27%10.3g

Fiber

13.6%5.16g

10.3 gvs5.16 g

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

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20%11g

Protein

38%21.3g

11 gvs21.3 g

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

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Vitamins

Broccolivs Cookies, shortbread, reduced fat

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

117%1.4mg

Thiamine

0.28 mgvs1.4 mg

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

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35.7%0.46mg

Vitamin B2

96%1.25mg

Riboflavin

0.46 mgvs1.25 mg

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

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16%2.54mg

Vitamin B3

81.2%13mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs13 mg

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

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45.5%2.27mg

Vitamin B5

25.5%1.27mg

Pantothenic acid

2.27 mgvs1.27 mg

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

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53.4%0.69mg

Vitamin B6

21.7%0.28mg

Pyridoxine

0.69 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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62.5%250μg

Vitamin B9

80.4%321μg

Folates and Folic Acid

250 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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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

64.6%9.7mg

Tocopherols and Tocotrienols

3.1 mgvs9.7 mg

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

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336%403μg

Vitamin K

11.6%14μg

Phytomenadione or phylloquinone

403 μgvs14 μg

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

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Minerals

Broccolivs Cookies, shortbread, reduced fat

18.7%187mg

Calcium

5.16%51.6mg

187 mgvs51.6 mg

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

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21.6%0.19mg

Copper

39.7%0.36mg

0.19 mgvs0.36 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

148%12mg

2.9 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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36.2%0.83mg

Manganese

68%1.56mg

0.83 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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37.4%262mg

Phosphorus

37.4%262mg

262 mgvs262 mg

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

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37%1254mg

Potassium

10.3%349mg

1254 mgvs349 mg

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

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18%9.92μg

Selenium

44.7%24.6μg

9.92 μgvs24.6 μg

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

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8.73%131mg

Sodium

151%2266mg

131 mgvs2266 mg

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

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14.8%1.63mg

Zinc

17.7%1.94mg

1.63 mgvs1.94 mg

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

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9.58%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 Broccoli vs Cookies, shortbread, reduced fat:

Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 29 times more Vitamin K than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 5 times more Vitamin B1, 2.7 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Broccoli.
Both Raw 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 Broccoli vs Cookies, shortbread, reduced fat:

Raw Broccoli has 3.6 times more Calcium, 1.5 times more Magnesium, 3.6 times more Potassium and 24.8 times more Water than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.8 times more Copper, 4.1 times more Iron, 1.9 times more Manganese, 2.5 times more Selenium and 17.3 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Cookies, shortbread, reduced fat have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 2 times more Fiber than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 13.3 times more Energy, 37.8 times more Fat, 41.2 times more Saturated Fat, 2.7 times more Omega 3, 108.3 times more Omega 6, 11.4 times more Carbohydrate, 12.7 times more Sugars and 1.9 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCookies, shortbread, reduced fatVS Boiled BroccoliBroccoliVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: