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Comparing Nutrients in 1 pound Cookies, coconut macaroonVS Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon
3%
44%
53%
Broccoli
27%
8%
65%
1 lb ▼

Macro Nutrients

72%2087kcal
Energy
5.3%154kcal
2087 kcalvs154 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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105%102g
Fat
1.73%1.68g
102 gvs1.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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285%91g
Saturated Fat
1.6%0.52g
91 gvs0.52 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.6%0.22g
Omega 3
18%0.29g
0.22 gvs0.29 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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20.3%3.46g
Omega 6
1.3%0.22g
3.46 gvs0.22 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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214%278g
Carbohydrate
23%30g
278 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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283%205g
Sugars
10.6%7.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
205 gvs7.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
4.25%3.1g
≤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 gvs3.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.22g
NA gvs2.22 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.45g
NA gvs0.45 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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61%23g
Fiber
31%11.8g
23 gvs11.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.5%13.7g
Protein
23%12.8g
13.7 gvs12.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
15.6%141μg
RAE, retinol activity equivalents
0 μgvs141 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.56%0.091mg
Vitamin B1
27%0.32mg
Thiamine
0.091 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B2
41%0.53mg
Riboflavin
0.27 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.24%1mg
Vitamin B3
18%2.9mg
Niacin, nicotinic acid, niacinamide
1 mgvs2.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
52%2.6mg
Pantothenic acid
NA mgvs2.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.5%0.44mg
Vitamin B6
61%0.79mg
Pyridoxine
0.44 mgvs0.79 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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3.4%13.6μg
Vitamin B9
71.4%286μg
Folates and Folic Acid
13.6 μgvs286 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
450%405mg
Ascorbic acid
0 mgvs405 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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5.75%0.86mg
Vitamin E
23.6%3.54mg
Tocopherols and Tocotrienols
0.86 mgvs3.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.16%5μg
Vitamin K
384%461μg
Phytomenadione or phylloquinone
5 μgvs461 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.27%22.7mg
Calcium
21.3%213mg
22.7 mgvs213 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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136%1.22mg
Copper
24.7%0.22mg
1.22 mgvs0.22 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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46.5%3.7mg
Iron
41.4%3.3mg
3.7 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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31.3%132mg
Magnesium
22.7%95mg
132 mgvs95 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
41.4%0.95mg
NA mgvs0.95 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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44%308mg
Phosphorus
42.8%299mg
308 mgvs299 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.4%558mg
Potassium
42%1433mg
558 mgvs1433 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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56%31μg
Selenium
20.6%11.3μg
31 μgvs11.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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73%1093mg
Sodium
9.98%150mg
1093 mgvs150 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg
Zinc
17%1.86mg
3.3 mgvs1.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.4%52g
Water
11%405g
52 gvs405 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 Cookies, coconut macaroon vs Broccoli:
Comparing minerals per 1 pound for Cookies, coconut macaroon vs Broccoli:
Comparison of macro-nutrients per 1 pound:



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