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Comparing Nutrients in 14 ounces Cookies, coconut macaroonVS Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon
3%
44%
53%
Broccoli
27%
8%
65%
14 oz ▼

Macro Nutrients

63%1826kcal
Energy
4.65%135kcal
1826 kcalvs135 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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92%89.5g
Fat
1.5%1.47g
89.5 gvs1.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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249%79.8g
Saturated Fat
1.4%0.45g
79.8 gvs0.45 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12%0.19g
Omega 3
15.6%0.25g
0.19 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.8%3.02g
Omega 6
1.14%0.19g
3.02 gvs0.19 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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187%243g
Carbohydrate
20.3%26.4g
243 gvs26.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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247%179g
Sugars
9.3%6.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
179 gvs6.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3.72%2.7g
≤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]
NA gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.94g
NA gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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53.3%20.2g
Fiber
27%10.3g
20.2 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.4%12g
Protein
20%11g
12 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
0 μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.6%0.079mg
Vitamin B1
23.5%0.28mg
Thiamine
0.079 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg
Vitamin B2
35.7%0.46mg
Riboflavin
0.24 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.46%0.87mg
Vitamin B3
16%2.54mg
Niacin, nicotinic acid, niacinamide
0.87 mgvs2.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
45.5%2.27mg
Pantothenic acid
NA mgvs2.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.3%0.38mg
Vitamin B6
53.4%0.69mg
Pyridoxine
0.38 mgvs0.69 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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2.98%12μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
12 μgvs250 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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0%0mg
Vitamin C
393%354mg
Ascorbic acid
0 mgvs354 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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5.03%0.75mg
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
0.75 mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.64%4.37μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
4.37 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2%20mg
Calcium
18.7%187mg
20 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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119%1.07mg
Copper
21.6%0.19mg
1.07 mgvs0.19 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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40.7%3.25mg
Iron
36.2%2.9mg
3.25 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.4%115mg
Magnesium
20%83.3mg
115 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
36.2%0.83mg
NA mgvs0.83 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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38.6%270mg
Phosphorus
37.4%262mg
270 mgvs262 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.4%488mg
Potassium
37%1254mg
488 mgvs1254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49%27μg
Selenium
18%9.92μg
27 μgvs9.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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63.8%957mg
Sodium
8.73%131mg
957 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.3%2.9mg
Zinc
14.8%1.63mg
2.9 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.23%45.6g
Water
9.58%354g
45.6 gvs354 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 Cookies, coconut macaroon vs Broccoli:
Comparing minerals per 14 ounces for Cookies, coconut macaroon vs Broccoli:
Comparison of macro-nutrients per 14 ounces:



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