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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cookies, shortbread, reduced fat

28%

67%

1 lb ▼

Macro Nutrients

Broccolivs Cookies, shortbread, reduced fat

5.3%154kcal

Energy

70.5%2046kcal

154 kcalvs2046 kcal

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

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1.73%1.68g

Fat

65.5%63.5g

1.68 gvs63.5 g

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

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1.6%0.52g

Saturated Fat

66.5%21.3g

0.52 gvs21.3 g

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

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18%0.29g

Omega 3

47.3%0.76g

0.29 gvs0.76 g

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

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1.3%0.22g

Omega 6

142%24g

0.22 gvs24 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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23%30g

Carbohydrate

265%345g

30 gvs345 g

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

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10.6%7.7g

Sugars

135%98g

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

7.7 gvs98 g

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

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4.25%3.1g

Fructose

1.88%1.36g

≤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]

3.1 gvs1.36 g

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

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%2.22g

Glucose

%1.63g

2.22 gvs1.63 g

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

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%0.45g

Sucrose

%95g

0.45 gvs95 g

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

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31%11.8g

Fiber

15.5%5.9g

11.8 gvs5.9 g

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

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23%12.8g

Protein

43.5%24.4g

12.8 gvs24.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Cookies, shortbread, reduced fat

15.6%141μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

141 μgvs0 μg

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

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27%0.32mg

Vitamin B1

133%1.6mg

Thiamine

0.32 mgvs1.6 mg

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

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41%0.53mg

Vitamin B2

110%1.42mg

Riboflavin

0.53 mgvs1.42 mg

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

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18%2.9mg

Vitamin B3

93%15mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs15 mg

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

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52%2.6mg

Vitamin B5

29%1.46mg

Pantothenic acid

2.6 mgvs1.46 mg

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

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61%0.79mg

Vitamin B6

24.8%0.32mg

Pyridoxine

0.79 mgvs0.32 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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71.4%286μg

Vitamin B9

92%367μg

Folates and Folic Acid

286 μgvs367 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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450%405mg

Vitamin C

0%0mg

Ascorbic acid

405 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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23.6%3.54mg

Vitamin E

73.8%11mg

Tocopherols and Tocotrienols

3.54 mgvs11 mg

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

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384%461μg

Vitamin K

13.2%16μg

Phytomenadione or phylloquinone

461 μgvs16 μg

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

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Minerals

Broccolivs Cookies, shortbread, reduced fat

21.3%213mg

Calcium

5.9%59mg

213 mgvs59 mg

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

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24.7%0.22mg

Copper

45.4%0.41mg

0.22 mgvs0.41 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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41.4%3.3mg

Iron

169%13.5mg

3.3 mgvs13.5 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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41.4%0.95mg

Manganese

77.5%1.8mg

0.95 mgvs1.8 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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42.8%299mg

Phosphorus

42.8%299mg

299 mgvs299 mg

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

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42%1433mg

Potassium

11.7%399mg

1433 mgvs399 mg

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

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20.6%11.3μg

Selenium

51%28μg

11.3 μgvs28 μg

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

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9.98%150mg

Sodium

173%2590mg

150 mgvs2590 mg

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

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17%1.86mg

Zinc

20.2%2.22mg

1.86 mgvs2.22 mg

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

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11%405g

Water

0.44%16.3g

405 gvs16.3 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 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.

Compare more foods per 1 lb:

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 pound BroccoliVS Cookies, shortbread, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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