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Comparing Nutrients in 1 kilogram Cookies, sugar wafer, chocolate-coveredVS Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered
3%
47%
50%
Broccoli
27%
8%
65%
1 kg ▼

Macro Nutrients

181%5260kcal
Energy
11.7%340kcal
5260 kcalvs340 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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284%276g
Fat
3.8%3.7g
276 gvs3.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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539%172g
Saturated Fat
3.56%1.14g
172 gvs1.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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181%2.9g
Omega 3
39.4%0.63g
2.9 gvs0.63 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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229%39g
Omega 6
2.9%0.49g
39 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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508%660g
Carbohydrate
51%66.4g
660 gvs66.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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713%517g
Sugars
23.4%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
517 gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%4.9g
NA gvs4.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1g
NA gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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89.5%34g
Fiber
68.4%26g
34 gvs26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61.6%34.5g
Protein
50.4%28g
34.5 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%10μg
Vitamin A
34.4%310μg
RAE, retinol activity equivalents
10 μgvs310 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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78.3%0.94mg
Vitamin B1
59%0.71mg
Thiamine
0.94 mgvs0.71 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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165%2.15mg
Vitamin B2
90%1.17mg
Riboflavin
2.15 mgvs1.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40%6.4mg
Vitamin B3
40%6.4mg
Niacin, nicotinic acid, niacinamide
6.4 mgvs6.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
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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37%0.48mg
Vitamin B6
135%1.75mg
Pyridoxine
0.48 mgvs1.75 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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37.5%150μg
Vitamin B9
158%630μg
Folates and Folic Acid
150 μgvs630 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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62.5%1.5μg
Vitamin B12
0%0μg
Cobalamin
1.5 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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144%21.6mg
Vitamin E
52%7.8mg
Tocopherols and Tocotrienols
21.6 mgvs7.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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57.5%69μg
Vitamin K
847%1016μg
Phytomenadione or phylloquinone
69 μgvs1016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0%0mg
Calcium
47%470mg
0 mgvs470 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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294%2.65mg
Copper
54.4%0.49mg
2.65 mgvs0.49 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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155%12.4mg
Iron
91%7.3mg
12.4 mgvs7.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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107%450mg
Magnesium
50%210mg
450 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
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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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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167%1170mg
Phosphorus
94%660mg
1170 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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91%3110mg
Potassium
93%3160mg
3110 mgvs3160 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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98%54μg
Selenium
45.5%25μg
54 μgvs25 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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92%1380mg
Sodium
22%330mg
1380 mgvs330 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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55.5%6.1mg
Zinc
37.3%4.1mg
6.1 mgvs4.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.47%17.3g
Water
24%893g
17.3 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, sugar wafer, chocolate-covered vs Broccoli:
Comparing minerals per 1 kilogram for Cookies, sugar wafer, chocolate-covered vs Broccoli:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: