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Comparing Nutrients in 300 calories Cookies, sugar wafer, chocolate-coveredVS Frozen Chopped Broccoli

Weight per 300 calories

Cookies, sugar wafer, chocolate-covered
57g
Frozen Chopped Broccoli
1154g

Cookies, sugar wafer, chocolate-covered have 20.2 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Cookies, sugar wafer, chocolate-covered or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered
3%
47%
50%
Frozen Chopped Broccoli
34%
8%
58%
300 kcal ▼

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs Frozen Chopped 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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16.2%15.7g
Fat
3.45%3.35g
15.7 gvs3.35 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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30.7%9.83g
Saturated Fat
1.6%0.51g
9.83 gvs0.51 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.3%0.16g
Omega 3
75.7%1.2g
0.16 gvs1.2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.2g
Omega 6
2.1%0.36g
2.2 gvs0.36 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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29%37.6g
Carbohydrate
42.4%55g
37.6 gvs55 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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40.7%29.5g
Sugars
21.5%15.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
29.5 gvs15.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
13.2%9.58g
≤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]
NA gvs9.58 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%8.65g
NA gvs8.65 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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5.1%1.94g
Fiber
91%34.6g
1.94 gvs34.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.5%1.97g
Protein
58%32.4g
1.97 gvs32.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, sugar wafer, chocolate-coveredvs Frozen Chopped Broccoli
0.063%0.57μg
Vitamin A
66.7%600μg
RAE, retinol activity equivalents
0.57 μgvs600 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.47%0.054mg
Vitamin B1
51%0.61mg
Thiamine
0.054 mgvs0.61 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.43%0.12mg
Vitamin B2
85.2%1.1mg
Riboflavin
0.12 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.3%0.37mg
Vitamin B3
34%5.42mg
Niacin, nicotinic acid, niacinamide
0.37 mgvs5.42 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
64.4%3.2mg
Pantothenic acid
NA mgvs3.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.1%0.027mg
Vitamin B6
115%1.5mg
Pyridoxine
0.027 mgvs1.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.14%8.56μg
Vitamin B9
193%773μg
Folates and Folic Acid
8.56 μgvs773 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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3.56%0.086μg
Vitamin B12
0%0μg
Cobalamin
0.086 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
723%651mg
Ascorbic acid
0 mgvs651 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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8.2%1.23mg
Vitamin E
94%14mg
Tocopherols and Tocotrienols
1.23 mgvs14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.28%3.94μg
Vitamin K
780%936μg
Phytomenadione or phylloquinone
3.94 μgvs936 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, sugar wafer, chocolate-coveredvs Frozen Chopped Broccoli
0%0mg
Calcium
64.6%646mg
0 mgvs646 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.8%0.15mg
Copper
48.7%0.44mg
0.15 mgvs0.44 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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8.84%0.71mg
Iron
117%9.35mg
0.71 mgvs9.35 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.1%25.7mg
Magnesium
49.5%208mg
25.7 mgvs208 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
147%3.4mg
NA mgvs3.4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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9.53%66.7mg
Phosphorus
82.4%577mg
66.7 mgvs577 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.2%177mg
Potassium
72%2446mg
177 mgvs2446 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.6%3.08μg
Selenium
58.7%32.3μg
3.08 μgvs32.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.25%78.7mg
Sodium
18.5%277mg
78.7 mgvs277 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.16%0.35mg
Zinc
50.3%5.54mg
0.35 mgvs5.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.027%0.99g
Water
28.5%1055g
0.99 gvs1055 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, sugar wafer, chocolate-covered vs Frozen Chopped Broccoli:
Comparing minerals per 300 calories for Cookies, sugar wafer, chocolate-covered vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheatFrozen Chopped BroccoliVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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