Comparing Nutrients in 300 calories BroccoliVS Cookies, gluten-free, lemon wafer

Weight per 300 calories

Broccoli

882g

Cookies, gluten-free, lemon wafer

58.3g

Cookies, gluten-free, lemon wafer have 15.1 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Cookies, gluten-free, lemon wafer?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cookies, gluten-free, lemon wafer

42%

58%

300 kcal ▼

Macro Nutrients

Broccolivs Cookies, gluten-free, lemon wafer

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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3.37%3.26g

Fat

14.5%14g

3.26 gvs14 g

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

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3.14%1g

Saturated Fat

19%6.1g

1 gvs6.1 g

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

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34.7%0.56g

Omega 3

3.57%0.057g

0.56 gvs0.057 g

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

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2.54%0.43g

Omega 6

8.76%1.5g

0.43 gvs1.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45%58.6g

Carbohydrate

33.3%43.3g

58.6 gvs43.3 g

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

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20.7%15g

Sugars

34%24.6g

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

15 gvs24.6 g

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

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8.28%6g

Fructose

0%0g

≤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 gvs0 g

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

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%4.32g

Glucose

%0g

4.32 gvs0 g

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

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%0.88g

Sucrose

%24.6g

0.88 gvs24.6 g

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

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60.4%23g

Fiber

0%0g

23 gvs0 g

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

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44.4%25g

Protein

0%0g

25 gvs0 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, gluten-free, lemon wafer

30.4%274μg

Vitamin A

RAE, retinol activity equivalents

274 μgvsNA μg

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

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52.2%0.63mg

Vitamin B1

2.2%0.026mg

Thiamine

0.63 mgvs0.026 mg

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

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79.4%1.03mg

Vitamin B2

3.3%0.043mg

Riboflavin

1.03 mgvs0.043 mg

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

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35.2%5.64mg

Vitamin B3

0.24%0.038mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs0.038 mg

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

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101%5.06mg

Vitamin B5

0%0mg

Pantothenic acid

5.06 mgvs0 mg

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

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119%1.54mg

Vitamin B6

0%0mg

Pyridoxine

1.54 mgvs0 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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139%556μg

Vitamin B9

0%0μg

Folates and Folic Acid

556 μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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875%787mg

Vitamin C

Ascorbic acid

787 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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46%6.9mg

Vitamin E

12%1.8mg

Tocopherols and Tocotrienols

6.9 mgvs1.8 mg

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

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747%896μg

Vitamin K

Phytomenadione or phylloquinone

896 μgvsNA μg

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

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Minerals

Broccolivs Cookies, gluten-free, lemon wafer

41.5%415mg

Calcium

0.52%5.24mg

415 mgvs5.24 mg

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

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48%0.43mg

Copper

0%0mg

0.43 mgvs0 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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80.5%6.44mg

Iron

1.3%0.1mg

6.44 mgvs0.1 mg

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

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44%185mg

Magnesium

0.42%1.75mg

185 mgvs1.75 mg

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

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80.6%1.85mg

Manganese

0.48%0.011mg

1.85 mgvs0.011 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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83%582mg

Phosphorus

3.25%22.7mg

582 mgvs22.7 mg

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

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82%2788mg

Potassium

0.62%21mg

2788 mgvs21 mg

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

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40%22μg

Selenium

0%0μg

22 μgvs0 μg

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

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19.4%291mg

Sodium

4.3%64.7mg

291 mgvs64.7 mg

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

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33%3.6mg

Zinc

0.16%0.017mg

3.6 mgvs0.017 mg

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

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21.3%788g

Water

0.018%0.65g

788 gvs0.65 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 Broccoli vs Cookies, gluten-free, lemon wafer:

Raw Broccoli has 23.9 times more Vitamin B1, 23.9 times more Vitamin B2, 148.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 3.8 times more Vitamin E than Cookies, gluten-free, lemon wafer.

Comparing minerals per 300 calories for Broccoli vs Cookies, gluten-free, lemon wafer:

Raw Broccoli has 79.1 times more Calcium, more Copper, 61.4 times more Iron, 106 times more Magnesium, 167.4 times more Manganese, 25.6 times more Phosphorus, 133 times more Potassium, more Selenium, 4.5 times more Sodium, 207 times more Zinc and 1207.7 times more Water than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 9.7 times more Omega 3, 1.4 times more Carbohydrate, more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 4.3 times more Fat, 6.1 times more Saturated Fat, 3.4 times more Omega 6 and 1.6 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Cookies, gluten-free, lemon wafer have similar amounts of Energy per 300 kcal.
Both Raw Broccoli as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliCookies, gluten-free, lemon waferVS Boiled BroccoliBroccoliVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme filling

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Cookies, gluten-free, lemon wafer

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Cookies, gluten-free, lemon wafer?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: