Comparing Nutrients in 1 kilogram Cookies, gluten-free, chocolate waferVS Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Broccoli

27%

65%

1 kg ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Broccoli

187%5410kcal

Energy

11.7%340kcal

5410 kcalvs340 kcal

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

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314%304g

Fat

3.8%3.7g

304 gvs3.7 g

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

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478%153g

Saturated Fat

3.56%1.14g

153 gvs1.14 g

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

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77.5%1.24g

Omega 3

39.4%0.63g

1.24 gvs0.63 g

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

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126%21.3g

Omega 6

2.9%0.49g

21.3 gvs0.49 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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483%628g

Carbohydrate

51%66.4g

628 gvs66.4 g

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

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565%410g

Sugars

23.4%17g

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

410 gvs17 g

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

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0%0g

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]

0 gvs6.8 g

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

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%0g

Glucose

%4.9g

0 gvs4.9 g

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

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%371g

Sucrose

%1g

371 gvs1 g

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

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42%16g

Fiber

68.4%26g

16 gvs26 g

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

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72.5%40.6g

Protein

50.4%28g

40.6 gvs28 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Broccoli

Vitamin A

34.4%310μg

RAE, retinol activity equivalents

NA μgvs310 μg

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

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Vitamin B1

59%0.71mg

Thiamine

NA mgvs0.71 mg

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

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Vitamin B2

90%1.17mg

Riboflavin

NA mgvs1.17 mg

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

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Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

NA mgvs6.4 mg

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

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86%4.3mg

Vitamin B5

115%5.73mg

Pantothenic acid

4.3 mgvs5.73 mg

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

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Vitamin B6

135%1.75mg

Pyridoxine

NA 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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Vitamin B9

158%630μg

Folates and Folic Acid

NA μgvs630 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

991%892mg

Ascorbic acid

NA mgvs892 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

52%7.8mg

Tocopherols and Tocotrienols

NA mgvs7.8 mg

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

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Vitamin K

847%1016μg

Phytomenadione or phylloquinone

NA μgvs1016 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Broccoli

109%1090mg

Calcium

47%470mg

1090 mgvs470 mg

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

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288%2.6mg

Copper

54.4%0.49mg

2.6 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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459%36.7mg

Iron

91%7.3mg

36.7 mgvs7.3 mg

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

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98%410mg

Magnesium

50%210mg

410 mgvs210 mg

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

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179%4.1mg

Manganese

91%2.1mg

4.1 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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206%1440mg

Phosphorus

94%660mg

1440 mgvs660 mg

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

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100%3400mg

Potassium

93%3160mg

3400 mgvs3160 mg

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

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Selenium

45.5%25μg

NA μgvs25 μg

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

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81.3%1220mg

Sodium

22%330mg

1220 mgvs330 mg

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

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71%7.8mg

Zinc

37.3%4.1mg

7.8 mgvs4.1 mg

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

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0.37%13.7g

Water

24%893g

13.7 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, gluten-free, chocolate wafer vs Broccoli:

Raw Broccoli contains 1.3 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 1 kilogram for Cookies, gluten-free, chocolate wafer vs Broccoli:

Cookies, gluten-free, chocolate wafer have 2.3 times more Calcium, 5.3 times more Copper, 5 times more Iron, 2 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 3.7 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 65.2 times more Water than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Cookies, gluten-free, chocolate wafer have 15.9 times more Energy, 82.2 times more Fat, 134.2 times more Saturated Fat, 2 times more Omega 3, 43.6 times more Omega 6, 9.5 times more Carbohydrate, 24.1 times more Sugars and 1.4 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Fiber than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferBroccoliVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Cookies, gluten-free, chocolate waferVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: