Comparing Nutrients in 1 kilogram Cookies, coconut macaroonVS Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon

44%

53%

Broccoli

27%

65%

1 kg ▼

Macro Nutrients

Cookies, coconut macaroonvs Broccoli

159%4600kcal

Energy

11.7%340kcal

4600 kcalvs340 kcal

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

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232%226g

Fat

3.8%3.7g

226 gvs3.7 g

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

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628%201g

Saturated Fat

3.56%1.14g

201 gvs1.14 g

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

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30%0.48g

Omega 3

39.4%0.63g

0.48 gvs0.63 g

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

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45%7.62g

Omega 6

2.9%0.49g

7.62 gvs0.49 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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471%612g

Carbohydrate

51%66.4g

612 gvs66.4 g

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

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623%452g

Sugars

23.4%17g

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

452 gvs17 g

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

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Fructose

9.38%6.8g

≤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 gvs6.8 g

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

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Glucose

%4.9g

NA gvs4.9 g

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

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Sucrose

%1g

NA gvs1 g

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

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134%51g

Fiber

68.4%26g

51 gvs26 g

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

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54%30g

Protein

50.4%28g

30 gvs28 g

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

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Vitamins

Cookies, coconut macaroonvs Broccoli

0%0μg

Vitamin A

34.4%310μg

RAE, retinol activity equivalents

0 μgvs310 μg

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

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16.7%0.2mg

Vitamin B1

59%0.71mg

Thiamine

0.2 mgvs0.71 mg

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

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46%0.6mg

Vitamin B2

90%1.17mg

Riboflavin

0.6 mgvs1.17 mg

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

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13.8%2.2mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs6.4 mg

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

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Vitamin B5

115%5.73mg

Pantothenic acid

NA mgvs5.73 mg

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

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74%0.96mg

Vitamin B6

135%1.75mg

Pyridoxine

0.96 mgvs1.75 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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7.5%30μg

Vitamin B9

158%630μg

Folates and Folic Acid

30 μgvs630 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

991%892mg

Ascorbic acid

0 mgvs892 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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12.7%1.9mg

Vitamin E

52%7.8mg

Tocopherols and Tocotrienols

1.9 mgvs7.8 mg

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

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9.17%11μg

Vitamin K

847%1016μg

Phytomenadione or phylloquinone

11 μgvs1016 μg

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

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Minerals

Cookies, coconut macaroonvs Broccoli

5%50mg

Calcium

47%470mg

50 mgvs470 mg

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

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299%2.7mg

Copper

54.4%0.49mg

2.7 mgvs0.49 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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103%8.2mg

Iron

91%7.3mg

8.2 mgvs7.3 mg

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

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69%290mg

Magnesium

50%210mg

290 mgvs210 mg

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

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Manganese

91%2.1mg

NA mgvs2.1 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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97%680mg

Phosphorus

94%660mg

680 mgvs660 mg

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

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36%1230mg

Potassium

93%3160mg

1230 mgvs3160 mg

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

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124%68μg

Selenium

45.5%25μg

68 μgvs25 μg

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

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161%2410mg

Sodium

22%330mg

2410 mgvs330 mg

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

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66.4%7.3mg

Zinc

37.3%4.1mg

7.3 mgvs4.1 mg

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

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3.1%115g

Water

24%893g

115 gvs893 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 Cookies, coconut macaroon vs Broccoli:

Raw Broccoli contains more Vitamin A, 3.6 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin C, 4.1 times more Vitamin E and 92.4 times more Vitamin K than Cookies, coconut macaroon.
Both Cookies, coconut macaroon as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, coconut macaroon vs Broccoli:

Cookies, coconut macaroon have 5.5 times more Copper, 1.4 times more Magnesium, 2.7 times more Selenium, 7.3 times more Sodium and 1.8 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 9.4 times more Calcium, 2.6 times more Potassium and 7.8 times more Water than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Raw Broccoli have similar amounts of Iron and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Cookies, coconut macaroon have 13.5 times more Energy, 60.9 times more Fat, 176.3 times more Saturated Fat, 15.6 times more Omega 6, 9.2 times more Carbohydrate, 26.6 times more Sugars and 2 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Omega 3 than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Raw Broccoli have similar amounts of Protein per 1 kg.
Both Cookies, coconut macaroon as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Cookies, coconut macaroonVS Cookies, shortbread, reduced fatBroccoliVS Cookies, shortbread, reduced fatCookies, coconut macaroonVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Cookies, coconut macaroonVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: