Comparing Nutrients in 1 kilogram BroccoliVS Cookies, shortbread, reduced fat

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cookies, shortbread, reduced fat

28%

67%

1 kg ▼

Macro Nutrients

Broccolivs Cookies, shortbread, reduced fat

11.7%340kcal

Energy

156%4510kcal

340 kcalvs4510 kcal

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

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3.8%3.7g

Fat

144%140g

3.7 gvs140 g

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

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3.56%1.14g

Saturated Fat

147%47g

1.14 gvs47 g

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

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39.4%0.63g

Omega 3

104%1.67g

0.63 gvs1.67 g

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

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2.9%0.49g

Omega 6

312%53g

0.49 gvs53 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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51%66.4g

Carbohydrate

585%760g

66.4 gvs760 g

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

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23.4%17g

Sugars

299%217g

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

17 gvs217 g

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

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9.38%6.8g

Fructose

4.14%3g

≤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]

6.8 gvs3 g

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

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%4.9g

Glucose

%3.6g

4.9 gvs3.6 g

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

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%1g

Sucrose

%210g

1 gvs210 g

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

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68.4%26g

Fiber

34.2%13g

26 gvs13 g

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

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50.4%28g

Protein

96%53.7g

28 gvs53.7 g

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

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Vitamins

Broccolivs Cookies, shortbread, reduced fat

34.4%310μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

310 μgvs0 μg

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

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59%0.71mg

Vitamin B1

294%3.53mg

Thiamine

0.71 mgvs3.53 mg

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

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90%1.17mg

Vitamin B2

242%3.14mg

Riboflavin

1.17 mgvs3.14 mg

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

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40%6.4mg

Vitamin B3

205%32.8mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs32.8 mg

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

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115%5.73mg

Vitamin B5

64.2%3.2mg

Pantothenic acid

5.73 mgvs3.2 mg

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

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135%1.75mg

Vitamin B6

54.6%0.71mg

Pyridoxine

1.75 mgvs0.71 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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158%630μg

Vitamin B9

203%810μg

Folates and Folic Acid

630 μgvs810 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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991%892mg

Vitamin C

0%0mg

Ascorbic acid

892 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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52%7.8mg

Vitamin E

163%24.4mg

Tocopherols and Tocotrienols

7.8 mgvs24.4 mg

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

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847%1016μg

Vitamin K

29%35μg

Phytomenadione or phylloquinone

1016 μgvs35 μg

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

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Minerals

Broccolivs Cookies, shortbread, reduced fat

47%470mg

Calcium

13%130mg

470 mgvs130 mg

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

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54.4%0.49mg

Copper

100%0.9mg

0.49 mgvs0.9 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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91%7.3mg

Iron

373%30mg

7.3 mgvs30 mg

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

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50%210mg

Magnesium

33.3%140mg

210 mgvs140 mg

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

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91%2.1mg

Manganese

171%3.93mg

2.1 mgvs3.93 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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94%660mg

Phosphorus

94%660mg

660 mgvs660 mg

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

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93%3160mg

Potassium

26%880mg

3160 mgvs880 mg

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

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45.5%25μg

Selenium

113%62μg

25 μgvs62 μg

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

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22%330mg

Sodium

381%5710mg

330 mgvs5710 mg

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

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37.3%4.1mg

Zinc

44.5%4.9mg

4.1 mgvs4.9 mg

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

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24%893g

Water

0.97%36g

893 gvs36 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

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 1 kilogram BroccoliVS Cookies, shortbread, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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