Comparing Nutrients in 500 calories BroccoliVS Cookies, shortbread, reduced fat

Weight per 500 calories

Broccoli

1471g

Cookies, shortbread, reduced fat

111g

Cookies, shortbread, reduced fat have 13.3 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 500 calories - Broccoli or Cookies, shortbread, reduced fat?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cookies, shortbread, reduced fat

28%

67%

500 kcal ▼

Macro Nutrients

Broccolivs Cookies, shortbread, reduced fat

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.6%5.44g

Fat

16%15.5g

5.44 gvs15.5 g

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

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5.24%1.68g

Saturated Fat

16.3%5.2g

1.68 gvs5.2 g

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

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58%0.93g

Omega 3

11.6%0.19g

0.93 gvs0.19 g

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

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4.24%0.72g

Omega 6

34.6%5.9g

0.72 gvs5.9 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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75%98g

Carbohydrate

65%84.2g

98 gvs84.2 g

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

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34.5%25g

Sugars

33%24g

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

25 gvs24 g

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

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13.8%10g

Fructose

0.46%0.33g

≤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]

10 gvs0.33 g

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

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%7.2g

Glucose

%0.4g

7.2 gvs0.4 g

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

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%1.47g

Sucrose

%23.3g

1.47 gvs23.3 g

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

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101%38.2g

Fiber

3.8%1.44g

38.2 gvs1.44 g

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

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74%41.5g

Protein

10.6%5.95g

41.5 gvs5.95 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, shortbread, reduced fat

50.7%456μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

456 μgvs0 μg

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

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87%1.04mg

Vitamin B1

32.6%0.39mg

Thiamine

1.04 mgvs0.39 mg

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

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132%1.72mg

Vitamin B2

26.8%0.35mg

Riboflavin

1.72 mgvs0.35 mg

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

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58.7%9.4mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs3.63 mg

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

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169%8.43mg

Vitamin B5

7.1%0.36mg

Pantothenic acid

8.43 mgvs0.36 mg

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

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198%2.57mg

Vitamin B6

6.05%0.079mg

Pyridoxine

2.57 mgvs0.079 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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232%926μg

Vitamin B9

22.5%90μg

Folates and Folic Acid

926 μgvs90 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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1458%1312mg

Vitamin C

0%0mg

Ascorbic acid

1312 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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76.5%11.5mg

Vitamin E

18%2.7mg

Tocopherols and Tocotrienols

11.5 mgvs2.7 mg

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

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1245%1494μg

Vitamin K

3.23%3.9μg

Phytomenadione or phylloquinone

1494 μgvs3.9 μg

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

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Minerals

Broccolivs Cookies, shortbread, reduced fat

69%691mg

Calcium

1.44%14.4mg

691 mgvs14.4 mg

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

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80%0.72mg

Copper

11%0.1mg

0.72 mgvs0.1 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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134%10.7mg

Iron

41.3%3.3mg

10.7 mgvs3.3 mg

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

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73.5%309mg

Magnesium

3.7%15.5mg

309 mgvs15.5 mg

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

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134%3.1mg

Manganese

19%0.44mg

3.1 mgvs0.44 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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139%971mg

Phosphorus

10.5%73mg

971 mgvs73 mg

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

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137%4647mg

Potassium

2.87%98mg

4647 mgvs98 mg

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

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67%36.8μg

Selenium

12.5%6.87μg

36.8 μgvs6.87 μg

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

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32.4%485mg

Sodium

42.2%633mg

485 mgvs633 mg

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

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55%6.03mg

Zinc

4.94%0.54mg

6.03 mgvs0.54 mg

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

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35.5%1313g

Water

0.11%4g

1313 gvs4 g

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

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Lets compare vitamin content per 500 calories of Broccoli vs Cookies, shortbread, reduced fat:

Raw Broccoli has more Vitamin A, 2.7 times more Vitamin B1, 4.9 times more Vitamin B2, 2.6 times more Vitamin B3, 23.7 times more Vitamin B5, 32.7 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin C, 4.2 times more Vitamin E and 385.1 times more Vitamin K than Cookies, shortbread, reduced fat.
Both Raw Broccoli as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Cookies, shortbread, reduced fat:

Raw Broccoli has 48 times more Calcium, 7.2 times more Copper, 3.2 times more Iron, 19.9 times more Magnesium, 7.1 times more Manganese, 13.3 times more Phosphorus, 47.6 times more Potassium, 5.3 times more Selenium, 11.1 times more Zinc and 329 times more Water than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.3 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli has 5 times more Omega 3, 30.1 times more Fructose, 26.5 times more Fiber and 7 times more Protein than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 2.9 times more Fat, 3.1 times more Saturated Fat and 8.2 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Cookies, shortbread, reduced fat have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Raw Broccoli as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliCookies, shortbread, reduced fatVS Boiled BroccoliBroccoliVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Cookies, shortbread, reduced fat

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Cookies, shortbread, reduced fat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: