Comparing Nutrients in 1 pound Boiled BroccoliVS Cookies, vanilla sandwich with creme filling

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Cookies, vanilla sandwich with creme filling

37%

59%

1 lb ▼

Macro Nutrients

Boiled Broccolivs Cookies, vanilla sandwich with creme filling

5.47%159kcal

Energy

75.5%2191kcal

159 kcalvs2191 kcal

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

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1.9%1.86g

Fat

94%91g

1.86 gvs91 g

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

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1.1%0.36g

Saturated Fat

42.2%13.5g

0.36 gvs13.5 g

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

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33.7%0.54g

Omega 3

147%2.36g

0.54 gvs2.36 g

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

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1.36%0.23g

Omega 6

187%32g

0.23 gvs32 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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25%32.6g

Carbohydrate

252%327g

32.6 gvs327 g

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

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8.7%6.3g

Sugars

246%178g

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

6.3 gvs178 g

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

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4.63%3.36g

Fructose

≤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]

3.36 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.36g

Sucrose

0.36 gvsNA g

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

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39.4%15g

Fiber

18%6.8g

15 gvs6.8 g

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

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19.3%10.8g

Protein

36.4%20.4g

10.8 gvs20.4 g

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

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Vitamins

Boiled Broccolivs Cookies, vanilla sandwich with creme filling

39%349μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

349 μgvs0 μg

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

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24%0.29mg

Vitamin B1

99%1.2mg

Thiamine

0.29 mgvs1.2 mg

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

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43%0.56mg

Vitamin B2

84.8%1.1mg

Riboflavin

0.56 mgvs1.1 mg

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

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15.7%2.5mg

Vitamin B3

76.3%12.2mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs12.2 mg

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

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56%2.8mg

Vitamin B5

35.7%1.8mg

Pantothenic acid

2.8 mgvs1.8 mg

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

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69.8%0.91mg

Vitamin B6

6.3%0.082mg

Pyridoxine

0.91 mgvs0.082 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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122%490μg

Vitamin B9

56.7%227μg

Folates and Folic Acid

490 μgvs227 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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327%294mg

Vitamin C

0%0mg

Ascorbic acid

294 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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44%6.58mg

Vitamin E

48.4%7.26mg

Tocopherols and Tocotrienols

6.58 mgvs7.26 mg

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

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533%640μg

Vitamin K

19%22.7μg

Phytomenadione or phylloquinone

640 μgvs22.7 μg

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

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Minerals

Boiled Broccolivs Cookies, vanilla sandwich with creme filling

18%181mg

Calcium

12.2%122mg

181 mgvs122 mg

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

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30.7%0.28mg

Copper

57.5%0.52mg

0.28 mgvs0.52 mg

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

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0.45%18μg

Fluoride

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

18 μgvsNA μg

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

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38%3.04mg

Iron

125%10mg

3.04 mgvs10 mg

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

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22.7%95mg

Magnesium

15%63.5mg

95 mgvs63.5 mg

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

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38.3%0.88mg

Manganese

57.6%1.32mg

0.88 mgvs1.32 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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43.4%304mg

Phosphorus

48.6%340mg

304 mgvs340 mg

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

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39%1329mg

Potassium

12%413mg

1329 mgvs413 mg

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

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13%7.26μg

Selenium

24.7%13.6μg

7.26 μgvs13.6 μg

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

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12.4%186mg

Sodium

117%1760mg

186 mgvs1760 mg

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

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18.6%2.04mg

Zinc

16.5%1.8mg

2.04 mgvs1.8 mg

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

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11%405g

Water

0.27%9.98g

405 gvs9.98 g

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

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Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cookies, vanilla sandwich with creme filling:

Boiled and Drained Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 11.1 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 28.2 times more Vitamin K than Cookies, vanilla sandwich with creme filling.
While Cookies, vanilla sandwich with creme filling contain 4.1 times more Vitamin B1, 2 times more Vitamin B2 and 4.9 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cookies, vanilla sandwich with creme filling have similar amounts of Vitamin E per 1 lb.
Both Boiled and Drained Broccoli as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Cookies, vanilla sandwich with creme filling:

Boiled and Drained Broccoli has 1.5 times more Calcium, 1.5 times more Magnesium, 3.2 times more Potassium and 40.6 times more Water than Cookies, vanilla sandwich with creme filling.
While Cookies, vanilla sandwich with creme filling contain 1.9 times more Copper, 3.3 times more Iron, 1.5 times more Manganese, 1.9 times more Selenium and 9.5 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cookies, vanilla sandwich with creme filling have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

Boiled and Drained Broccoli has 2.2 times more Fiber than Cookies, vanilla sandwich with creme filling.
While Cookies, vanilla sandwich with creme filling contain 13.8 times more Energy, 48.8 times more Fat, 37.7 times more Saturated Fat, 4.4 times more Omega 3, 137.5 times more Omega 6, 10 times more Carbohydrate, 28.3 times more Sugars and 1.9 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Boiled BroccoliVS Frozen Chopped BroccoliCookies, vanilla sandwich with creme fillingVS Frozen Chopped BroccoliBoiled BroccoliVS Puff pastry, frozen, ready-to-bake, bakedCookies, vanilla sandwich with creme fillingVS Puff pastry, frozen, ready-to-bake, baked

Compare Foods

Comparing Nutrients in 1 pound Boiled BroccoliVS Cookies, vanilla sandwich with creme filling

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: