Comparing Nutrients in 300 calories Boiled BroccoliVS Cookies, shortbread, reduced fat

Weight per 300 calories

Boiled Broccoli

857g

Cookies, shortbread, reduced fat

66.5g

Cookies, shortbread, reduced fat have 12.9 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Cookies, shortbread, reduced fat?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Cookies, shortbread, reduced fat

28%

67%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Cookies, shortbread, reduced fat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.62%3.5g

Fat

9.6%9.3g

3.5 gvs9.3 g

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

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2.1%0.68g

Saturated Fat

9.76%3.12g

0.68 gvs3.12 g

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

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63.8%1g

Omega 3

6.94%0.11g

1 gvs0.11 g

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

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2.57%0.44g

Omega 6

20.8%3.53g

0.44 gvs3.53 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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47.3%61.5g

Carbohydrate

39%50.5g

61.5 gvs50.5 g

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

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16.4%12g

Sugars

20%14.4g

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

12 gvs14.4 g

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

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8.75%6.34g

Fructose

0.28%0.2g

≤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]

6.34 gvs0.2 g

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

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%4.2g

Glucose

%0.24g

4.2 gvs0.24 g

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

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%0.69g

Sucrose

%14g

0.69 gvs14 g

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

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74.4%28.3g

Fiber

2.28%0.86g

28.3 gvs0.86 g

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

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36.4%20.4g

Protein

6.38%3.57g

20.4 gvs3.57 g

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

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Vitamins

Boiled Broccolivs Cookies, shortbread, reduced fat

73.3%660μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

660 μgvs0 μg

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

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45%0.54mg

Vitamin B1

19.6%0.23mg

Thiamine

0.54 mgvs0.23 mg

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

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81%1.05mg

Vitamin B2

16%0.21mg

Riboflavin

1.05 mgvs0.21 mg

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

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29.6%4.74mg

Vitamin B3

13.6%2.18mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs2.18 mg

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

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106%5.3mg

Vitamin B5

4.27%0.21mg

Pantothenic acid

5.3 mgvs0.21 mg

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

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132%1.7mg

Vitamin B6

3.63%0.047mg

Pyridoxine

1.7 mgvs0.047 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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231%926μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

926 μgvs54 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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618%556mg

Vitamin C

0%0mg

Ascorbic acid

556 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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83%12.4mg

Vitamin E

11%1.62mg

Tocopherols and Tocotrienols

12.4 mgvs1.62 mg

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

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1008%1209μg

Vitamin K

1.94%2.33μg

Phytomenadione or phylloquinone

1209 μgvs2.33 μg

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

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Minerals

Boiled Broccolivs Cookies, shortbread, reduced fat

34.3%343mg

Calcium

0.86%8.65mg

343 mgvs8.65 mg

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

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58%0.52mg

Copper

6.65%0.06mg

0.52 mgvs0.06 mg

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

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0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

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71.8%5.74mg

Iron

24.8%2mg

5.74 mgvs2 mg

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

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43%180mg

Magnesium

2.2%9.3mg

180 mgvs9.3 mg

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

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72.3%1.66mg

Manganese

11.4%0.26mg

1.66 mgvs0.26 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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82%574mg

Phosphorus

6.27%44mg

574 mgvs44 mg

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

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74%2511mg

Potassium

1.72%58.5mg

2511 mgvs58.5 mg

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

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25%13.7μg

Selenium

7.5%4.12μg

13.7 μgvs4.12 μg

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

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23.4%351mg

Sodium

25.3%380mg

351 mgvs380 mg

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

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35%3.86mg

Zinc

2.96%0.33mg

3.86 mgvs0.33 mg

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

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20.7%765g

Water

0.065%2.4g

765 gvs2.4 g

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

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Cookies, shortbread, reduced fat:

Boiled and Drained Broccoli has more Vitamin A, 2.3 times more Vitamin B1, 5 times more Vitamin B2, 2.2 times more Vitamin B3, 24.7 times more Vitamin B5, 36.3 times more Vitamin B6, 17.2 times more Vitamin B9, more Vitamin C, 7.7 times more Vitamin E and 519.5 times more Vitamin K than Cookies, shortbread, reduced fat.
Both Boiled and Drained Broccoli as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Cookies, shortbread, reduced fat:

Boiled and Drained Broccoli has 39.6 times more Calcium, 8.7 times more Copper, 2.9 times more Iron, 19.3 times more Magnesium, 6.4 times more Manganese, 13.1 times more Phosphorus, 42.9 times more Potassium, 3.3 times more Selenium, 11.8 times more Zinc and 319.5 times more Water than Cookies, shortbread, reduced fat.
Both Boiled and Drained Broccoli and Cookies, shortbread, reduced fat have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 9.2 times more Omega 3, 1.2 times more Carbohydrate, 31.8 times more Fructose, 32.7 times more Fiber and 5.7 times more Protein than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 2.6 times more Fat, 4.6 times more Saturated Fat and 8.1 times more Omega 6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cookies, shortbread, reduced fat have similar amounts of Energy and Sugars per 300 kcal.
Both Boiled and Drained Broccoli as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliCookies, shortbread, reduced fatVS Frozen Chopped BroccoliBoiled BroccoliVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Cookies, shortbread, reduced fat

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Cookies, shortbread, reduced fat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: