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

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Broccoli

84.6%2454kcal

Energy

5.3%154kcal

2454 kcalvs154 kcal

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

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142%138g

Fat

1.73%1.68g

138 gvs1.68 g

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

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217%69.4g

Saturated Fat

1.6%0.52g

69.4 gvs0.52 g

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

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35%0.56g

Omega 3

18%0.29g

0.56 gvs0.29 g

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

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57%9.68g

Omega 6

1.3%0.22g

9.68 gvs0.22 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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219%285g

Carbohydrate

23%30g

285 gvs30 g

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

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256%186g

Sugars

10.6%7.7g

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

186 gvs7.7 g

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

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0%0g

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]

0 gvs3.1 g

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

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%0g

Glucose

%2.22g

0 gvs2.22 g

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

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%168g

Sucrose

%0.45g

168 gvs0.45 g

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

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19%7.26g

Fiber

31%11.8g

7.26 gvs11.8 g

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

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33%18.4g

Protein

23%12.8g

18.4 gvs12.8 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

15.6%141μg

RAE, retinol activity equivalents

NA μgvs141 μg

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

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Vitamin B1

27%0.32mg

Thiamine

NA mgvs0.32 mg

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

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Vitamin B2

41%0.53mg

Riboflavin

NA mgvs0.53 mg

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

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Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

NA mgvs2.9 mg

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

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39%1.95mg

Vitamin B5

52%2.6mg

Pantothenic acid

1.95 mgvs2.6 mg

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

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Vitamin B6

61%0.79mg

Pyridoxine

NA mgvs0.79 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

71.4%286μg

Folates and Folic Acid

NA μgvs286 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

450%405mg

Ascorbic acid

NA mgvs405 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

23.6%3.54mg

Tocopherols and Tocotrienols

NA mgvs3.54 mg

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

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Vitamin K

384%461μg

Phytomenadione or phylloquinone

NA μgvs461 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Broccoli

49.4%494mg

Calcium

21.3%213mg

494 mgvs213 mg

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

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131%1.17mg

Copper

24.7%0.22mg

1.17 mgvs0.22 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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208%16.6mg

Iron

41.4%3.3mg

16.6 mgvs3.3 mg

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

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44.3%186mg

Magnesium

22.7%95mg

186 mgvs95 mg

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

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81%1.86mg

Manganese

41.4%0.95mg

1.86 mgvs0.95 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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93%653mg

Phosphorus

42.8%299mg

653 mgvs299 mg

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

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45.4%1542mg

Potassium

42%1433mg

1542 mgvs1433 mg

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

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Selenium

20.6%11.3μg

NA μgvs11.3 μg

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

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37%553mg

Sodium

9.98%150mg

553 mgvs150 mg

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

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32%3.54mg

Zinc

17%1.86mg

3.54 mgvs1.86 mg

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

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0.17%6.2g

Water

11%405g

6.2 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, 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 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.

Compare more foods per 1 lb:

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 pound Cookies, gluten-free, chocolate waferVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: