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Comparing Nutrients in 14 ounces BroccoliVS Cookies, vanilla sandwich with creme filling

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Cookies, vanilla sandwich with creme filling
4%
37%
59%
14 oz ▼

Macro Nutrients

Broccolivs Cookies, vanilla sandwich with creme filling
4.65%135kcal
Energy
66%1917kcal
135 kcalvs1917 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g
Fat
82%79.4g
1.47 gvs79.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g
Saturated Fat
37%12g
0.45 gvs12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g
Omega 3
129%2.06g
0.25 gvs2.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g
Omega 6
164%28g
0.19 gvs28 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
220%286g
26.4 gvs286 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g
Sugars
215%156g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.75 gvs156 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g
Glucose
NA
1.94 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g
Sucrose
NA
0.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
15.7%5.95g
10.3 gvs5.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g
Protein
32%18g
11 gvs18 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Cookies, vanilla sandwich with creme filling
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
86.3%1.04mg
Thiamine
0.28 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg
Vitamin B2
74%0.96mg
Riboflavin
0.46 mgvs0.96 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg
Vitamin B3
66.7%10.7mg
Niacin, nicotinic acid, niacinamide
2.54 mgvs10.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg
Vitamin B5
31.3%1.56mg
Pantothenic acid
2.27 mgvs1.56 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg
Vitamin B6
5.5%0.071mg
Pyridoxine
0.69 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
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
49.6%198μg
Folates and Folic Acid
250 μgvs198 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
42.3%6.35mg
Tocopherols and Tocotrienols
3.1 mgvs6.35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg
Vitamin K
16.5%20μg
Phytomenadione or phylloquinone
403 μgvs20 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Cookies, vanilla sandwich with creme filling
18.7%187mg
Calcium
10.7%107mg
187 mgvs107 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg
Copper
50.3%0.45mg
0.19 mgvs0.45 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
110%8.77mg
2.9 mgvs8.77 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
50.4%1.16mg
0.83 mgvs1.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
42.5%298mg
262 mgvs298 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg
Potassium
10.6%361mg
1254 mgvs361 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg
Selenium
21.6%12μg
9.92 μgvs12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg
Sodium
103%1540mg
131 mgvs1540 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg
Zinc
14.4%1.6mg
1.63 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g
Water
0.24%8.73g
354 gvs8.73 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, vanilla sandwich with creme filling:
Comparing minerals per 14 ounces for Broccoli vs Cookies, vanilla sandwich with creme filling:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCookies, vanilla sandwich with creme fillingVS Boiled BroccoliBroccoliVS Puff pastry, frozen, ready-to-bake, bakedCookies, vanilla sandwich with creme fillingVS Puff pastry, frozen, ready-to-bake, baked
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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