Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate sandwich, with creme fillingVS Broccoli

Weight per 300 calories

Cookies, gluten-free, chocolate sandwich, with creme filling

63.3g

Broccoli

882g

Cookies, gluten-free, chocolate sandwich, with creme filling have 13.9 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate sandwich, with creme filling or Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate sandwich, with creme filling

34%

64%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate sandwich, with creme fillingvs Broccoli

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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11.7%11.3g

Fat

3.37%3.26g

11.3 gvs3.26 g

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

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15.6%5g

Saturated Fat

3.14%1g

5 gvs1 g

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

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2.2%0.035g

Omega 3

34.7%0.56g

0.035 gvs0.56 g

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

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6.5%1.1g

Omega 6

2.54%0.43g

1.1 gvs0.43 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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37%48g

Carbohydrate

45%58.6g

48 gvs58.6 g

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

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42.8%31g

Sugars

20.7%15g

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

31 gvs15 g

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

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0%0g

Fructose

8.28%6g

≤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 gvs6 g

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

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%0.63g

Glucose

%4.32g

0.63 gvs4.32 g

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

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%30g

Sucrose

%0.88g

30 gvs0.88 g

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

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4.16%1.6g

Fiber

60.4%23g

1.6 gvs23 g

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

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2.48%1.4g

Protein

44.4%25g

1.4 gvs25 g

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

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Vitamins

Cookies, gluten-free, chocolate sandwich, with creme fillingvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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2.64%0.032mg

Vitamin B1

52.2%0.63mg

Thiamine

0.032 mgvs0.63 mg

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

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3.7%0.048mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.048 mgvs1.03 mg

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

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1.54%0.25mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

0.25 mgvs5.64 mg

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

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1.9%0.095mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.095 mgvs5.06 mg

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

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0%0mg

Vitamin B6

119%1.54mg

Pyridoxine

0 mgvs1.54 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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0%0μg

Vitamin B9

139%556μg

Folates and Folic Acid

0 μgvs556 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

875%787mg

Ascorbic acid

0 mgvs787 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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9.75%1.46mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

1.46 mgvs6.9 mg

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

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13.5%16.2μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

16.2 μgvs896 μg

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

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Minerals

Cookies, gluten-free, chocolate sandwich, with creme fillingvs Broccoli

1.2%12mg

Calcium

41.5%415mg

12 mgvs415 mg

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

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18.4%0.17mg

Copper

48%0.43mg

0.17 mgvs0.43 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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22.2%1.78mg

Iron

80.5%6.44mg

1.78 mgvs6.44 mg

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

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6.03%25.3mg

Magnesium

44%185mg

25.3 mgvs185 mg

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

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14%0.33mg

Manganese

80.6%1.85mg

0.33 mgvs1.85 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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6.33%44.3mg

Phosphorus

83%582mg

44.3 mgvs582 mg

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

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2.92%99mg

Potassium

82%2788mg

99 mgvs2788 mg

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

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0%0μg

Selenium

40%22μg

0 μgvs22 μg

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

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11.6%174mg

Sodium

19.4%291mg

174 mgvs291 mg

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

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3.8%0.42mg

Zinc

33%3.6mg

0.42 mgvs3.6 mg

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

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0.049%1.8g

Water

21.3%788g

1.8 gvs788 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 Cookies, gluten-free, chocolate sandwich, with creme filling vs Broccoli:

Raw Broccoli contains more Vitamin A, 19.8 times more Vitamin B1, 21.5 times more Vitamin B2, 22.8 times more Vitamin B3, 53.3 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 4.7 times more Vitamin E and 55.3 times more Vitamin K than Cookies, gluten-free, chocolate sandwich, with creme filling.
Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate sandwich, with creme filling vs Broccoli:

Raw Broccoli contains 34.5 times more Calcium, 2.6 times more Copper, 3.6 times more Iron, 7.3 times more Magnesium, 5.7 times more Manganese, 13.1 times more Phosphorus, 28.1 times more Potassium, more Selenium, 1.7 times more Sodium, 8.7 times more Zinc and 438.4 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.

Comparison of macro-nutrients per 300 calories:

Cookies, gluten-free, chocolate sandwich, with creme filling have 3.5 times more Fat, 5 times more Saturated Fat, 2.6 times more Omega 6 and 2.1 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 15.7 times more Omega 3, more Fructose, 14.5 times more Fiber and 18 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
Both Cookies, gluten-free, chocolate sandwich, with creme filling and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, gluten-free, chocolate sandwich, with creme fillingVS Cookies, gluten-free, chocolate waferBroccoliVS Cookies, gluten-free, chocolate waferCookies, gluten-free, chocolate sandwich, with creme fillingVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate sandwich, with creme fillingVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate sandwich, with creme filling or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: