Comparing Nutrients in 14 ounces Cookies, sugar wafers with creme filling, regularVS Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafers with creme filling, regular

41%

56%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Cookies, sugar wafers with creme filling, regularvs Broccoli

68.7%1992kcal

Energy

4.65%135kcal

1992 kcalvs135 kcal

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

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95%92g

Fat

1.5%1.47g

92 gvs1.47 g

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

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148%47.2g

Saturated Fat

1.4%0.45g

47.2 gvs0.45 g

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

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23%0.37g

Omega 3

15.6%0.25g

0.37 gvs0.25 g

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

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59.6%10g

Omega 6

1.14%0.19g

10 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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216%280g

Carbohydrate

20.3%26.4g

280 gvs26.4 g

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

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235%170g

Sugars

9.3%6.75g

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

170 gvs6.75 g

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

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0%0g

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]

0 gvs2.7 g

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

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%0g

Glucose

%1.94g

0 gvs1.94 g

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

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%161g

Sucrose

%0.4g

161 gvs0.4 g

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

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16.7%6.35g

Fiber

27%10.3g

6.35 gvs10.3 g

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

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27.2%15.2g

Protein

20%11g

15.2 gvs11 g

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

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Vitamins

Cookies, sugar wafers with creme filling, regularvs Broccoli

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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12.2%0.15mg

Vitamin B1

23.5%0.28mg

Thiamine

0.15 mgvs0.28 mg

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

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36.6%0.48mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.48 mgvs0.46 mg

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

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54%8.66mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

8.66 mgvs2.54 mg

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

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31.4%1.57mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

1.57 mgvs2.27 mg

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

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13%0.17mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.17 mgvs0.69 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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76.4%306μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

306 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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66%9.92mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

9.92 mgvs3.1 mg

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

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6.95%8.33μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

8.33 μgvs403 μg

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

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Minerals

Cookies, sugar wafers with creme filling, regularvs Broccoli

10.7%107mg

Calcium

18.7%187mg

107 mgvs187 mg

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

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29%0.26mg

Copper

21.6%0.19mg

0.26 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0%0μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

0 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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185%15mg

Iron

36.2%2.9mg

15 mgvs2.9 mg

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

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15%63.5mg

Magnesium

20%83.3mg

63.5 mgvs83.3 mg

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

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72.6%1.67mg

Manganese

36.2%0.83mg

1.67 mgvs0.83 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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41%286mg

Phosphorus

37.4%262mg

286 mgvs262 mg

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

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13.7%464mg

Potassium

37%1254mg

464 mgvs1254 mg

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

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26.7%14.7μg

Selenium

18%9.92μg

14.7 μgvs9.92 μg

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

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27.3%409mg

Sodium

8.73%131mg

409 mgvs131 mg

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

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15.5%1.7mg

Zinc

14.8%1.63mg

1.7 mgvs1.63 mg

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

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0.18%6.6g

Water

9.58%354g

6.6 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, sugar wafers with creme filling, regular vs Broccoli:

Cookies, sugar wafers with creme filling, regular have 3.4 times more Vitamin B3, 1.2 times more Vitamin B9 and 3.2 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C and 48.4 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
Both Cookies, sugar wafers with creme filling, regular as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, sugar wafers with creme filling, regular vs Broccoli:

Cookies, sugar wafers with creme filling, regular have 1.3 times more Copper, 5.1 times more Iron, 2 times more Manganese, 1.5 times more Selenium and 3.1 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 1.7 times more Calcium, 1.3 times more Magnesium, 2.7 times more Potassium and 53.8 times more Water than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular and Raw Broccoli have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Cookies, sugar wafers with creme filling, regular have 14.8 times more Energy, 62.8 times more Fat, 104.4 times more Saturated Fat, 1.5 times more Omega 3, 52.1 times more Omega 6, 10.6 times more Carbohydrate, 25.3 times more Sugars and 1.4 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Fiber than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Cookies, sugar wafers with creme filling, regularVS Cookies, vanilla sandwich with creme fillingBroccoliVS Cookies, vanilla sandwich with creme fillingCookies, sugar wafers with creme filling, regularVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Cookies, sugar wafers with creme filling, regularVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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