Comparing Nutrients in 300 calories Cookies, shortbread, commercially prepared, plainVS Broccoli

Weight per 300 calories

Cookies, shortbread, commercially prepared, plain

58.4g

Broccoli

882g

Cookies, shortbread, commercially prepared, plain have 15.1 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, shortbread, commercially prepared, plain or Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, shortbread, commercially prepared, plain

46%

50%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Cookies, shortbread, commercially prepared, plainvs 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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15.8%15.3g

Fat

3.37%3.26g

15.3 gvs3.26 g

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

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14.8%4.73g

Saturated Fat

3.14%1g

4.73 gvs1 g

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

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33.5%0.54g

Omega 3

34.7%0.56g

0.54 gvs0.56 g

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

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25.3%4.3g

Omega 6

2.54%0.43g

4.3 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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28.6%37.2g

Carbohydrate

45%58.6g

37.2 gvs58.6 g

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

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17.4%12.6g

Sugars

20.7%15g

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

12.6 gvs15 g

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

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0.24%0.18g

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]

0.18 gvs6 g

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

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%0.21g

Glucose

%4.32g

0.21 gvs4.32 g

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

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%12.3g

Sucrose

%0.88g

12.3 gvs0.88 g

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

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2%0.76g

Fiber

60.4%23g

0.76 gvs23 g

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

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5.6%3.13g

Protein

44.4%25g

3.13 gvs25 g

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

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Vitamins

Cookies, shortbread, commercially prepared, plainvs 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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17%0.21mg

Vitamin B1

52.2%0.63mg

Thiamine

0.21 mgvs0.63 mg

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

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14%0.18mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.18 mgvs1.03 mg

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

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12%1.9mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs5.64 mg

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

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3.75%0.19mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.19 mgvs5.06 mg

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

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3.2%0.041mg

Vitamin B6

119%1.54mg

Pyridoxine

0.041 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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12%47.3μg

Vitamin B9

139%556μg

Folates and Folic Acid

47.3 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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9.5%1.42mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

1.42 mgvs6.9 mg

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

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5.35%6.42μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

6.42 μgvs896 μg

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

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Minerals

Cookies, shortbread, commercially prepared, plainvs Broccoli

0.76%7.6mg

Calcium

41.5%415mg

7.6 mgvs415 mg

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

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5.84%0.053mg

Copper

48%0.43mg

0.053 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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21.7%1.74mg

Iron

80.5%6.44mg

1.74 mgvs6.44 mg

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

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1.95%8.17mg

Magnesium

44%185mg

8.17 mgvs185 mg

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

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9.97%0.23mg

Manganese

80.6%1.85mg

0.23 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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5.5%38.5mg

Phosphorus

83%582mg

38.5 mgvs582 mg

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

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1.5%51.4mg

Potassium

82%2788mg

51.4 mgvs2788 mg

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

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6.58%3.6μg

Selenium

40%22μg

3.6 μgvs22 μg

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

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13.7%206mg

Sodium

19.4%291mg

206 mgvs291 mg

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

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2.6%0.29mg

Zinc

33%3.6mg

0.29 mgvs3.6 mg

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

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0.057%2.1g

Water

21.3%788g

2.1 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, shortbread, commercially prepared, plain vs Broccoli:

Raw Broccoli contains more Vitamin A, 3 times more Vitamin B1, 5.6 times more Vitamin B2, 2.9 times more Vitamin B3, 27 times more Vitamin B5, 37.3 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin C, 4.8 times more Vitamin E and 139.6 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
Both Cookies, shortbread, commercially prepared, plain as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, shortbread, commercially prepared, plain vs Broccoli:

Raw Broccoli contains 54.7 times more Calcium, 8.2 times more Copper, 3.7 times more Iron, 22.7 times more Magnesium, 8.1 times more Manganese, 15.1 times more Phosphorus, 54.3 times more Potassium, 6.1 times more Selenium, 1.4 times more Sodium, 12.6 times more Zinc and 375 times more Water than Cookies, shortbread, commercially prepared, plain.

Comparison of macro-nutrients per 300 calories:

Cookies, shortbread, commercially prepared, plain have 4.7 times more Fat, 4.7 times more Saturated Fat and 10 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Carbohydrate, 34.3 times more Fructose, 30.2 times more Fiber and 7.9 times more Protein than Cookies, shortbread, commercially prepared, plain.
Both Cookies, shortbread, commercially prepared, plain and Raw Broccoli have similar amounts of Energy, Omega 3 and Sugars per 300 kcal.
Both Cookies, shortbread, commercially prepared, plain as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, shortbread, commercially prepared, plainVS Cookies, brownies, dry mix, sugar freeBroccoliVS Cookies, brownies, dry mix, sugar freeCookies, shortbread, commercially prepared, plainVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cookies, shortbread, commercially prepared, plainVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, shortbread, commercially prepared, plain or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: