Comparing Nutrients in 500 calories Cookie, chocolate, with icing or coatingVS Broccoli

Weight per 500 calories

Cookie, chocolate, with icing or coating

99g

Broccoli

1471g

Cookie, chocolate, with icing or coating has 14.9 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 500 calories - Cookie, chocolate, with icing or coating or Broccoli?

Macros Ratio

Protein Fat Carbs

Cookie, chocolate, with icing or coating

43%

53%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Cookie, chocolate, with icing or coatingvs Broccoli

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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24.6%24g

Fat

5.6%5.44g

24 gvs5.44 g

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

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51%16.3g

Saturated Fat

5.24%1.68g

16.3 gvs1.68 g

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

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13%0.21g

Omega 3

58%0.93g

0.21 gvs0.93 g

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

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19.6%3.34g

Omega 6

4.24%0.72g

3.34 gvs0.72 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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51.5%67g

Carbohydrate

75%98g

67 gvs98 g

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

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43.5%31.6g

Sugars

34.5%25g

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

31.6 gvs25 g

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

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Fructose

13.8%10g

≤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 gvs10 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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5.97%2.27g

Fiber

101%38.2g

2.27 gvs38.2 g

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

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7.92%4.44g

Protein

74%41.5g

4.44 gvs41.5 g

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

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Vitamins

Cookie, chocolate, with icing or coatingvs Broccoli

0%0μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

0 μgvs456 μg

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

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24%0.29mg

Vitamin B1

87%1.04mg

Thiamine

0.29 mgvs1.04 mg

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

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14.4%0.19mg

Vitamin B2

132%1.72mg

Riboflavin

0.19 mgvs1.72 mg

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

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15.4%2.47mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

2.47 mgvs9.4 mg

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

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Vitamin B5

169%8.43mg

Pantothenic acid

NA mgvs8.43 mg

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

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1.74%0.023mg

Vitamin B6

198%2.57mg

Pyridoxine

0.023 mgvs2.57 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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14.3%57μg

Vitamin B9

232%926μg

Folates and Folic Acid

57 μgvs926 μg

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

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0.82%0.02μg

Vitamin B12

0%0μg

Cobalamin

0.02 μgvs0 μg

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

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0%0mg

Vitamin C

1458%1312mg

Ascorbic acid

0 mgvs1312 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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18.3%2.75mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

2.75 mgvs11.5 mg

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

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5.67%6.8μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

6.8 μgvs1494 μg

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

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Minerals

Cookie, chocolate, with icing or coatingvs Broccoli

1.48%14.8mg

Calcium

69%691mg

14.8 mgvs691 mg

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

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29.3%0.26mg

Copper

80%0.72mg

0.26 mgvs0.72 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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37%2.96mg

Iron

134%10.7mg

2.96 mgvs10.7 mg

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

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5.87%24.7mg

Magnesium

73.5%309mg

24.7 mgvs309 mg

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

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Manganese

134%3.1mg

NA mgvs3.1 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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10.6%74mg

Phosphorus

139%971mg

74 mgvs971 mg

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

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2.76%94mg

Potassium

137%4647mg

94 mgvs4647 mg

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

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21%11.6μg

Selenium

67%36.8μg

11.6 μgvs36.8 μg

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

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25%375mg

Sodium

32.4%485mg

375 mgvs485 mg

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

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2.7%0.3mg

Zinc

55%6.03mg

0.3 mgvs6.03 mg

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

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0.053%1.97g

Water

35.5%1313g

1.97 gvs1313 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 Cookie, chocolate, with icing or coating vs Broccoli:

Raw Broccoli contains more Vitamin A, 3.7 times more Vitamin B1, 9.2 times more Vitamin B2, 3.8 times more Vitamin B3, 113.5 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin C, 4.2 times more Vitamin E and 219.6 times more Vitamin K than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookie, chocolate, with icing or coating vs Broccoli:

Raw Broccoli contains 46.7 times more Calcium, 2.7 times more Copper, 3.6 times more Iron, 12.5 times more Magnesium, 13.1 times more Phosphorus, 49.6 times more Potassium, 3.2 times more Selenium, 1.3 times more Sodium, 20.4 times more Zinc and 665.8 times more Water than Cookie, chocolate, with icing or coating.

Comparison of macro-nutrients per 500 calories:

Cookie, chocolate, with icing or coating has 4.4 times more Fat, 9.7 times more Saturated Fat, 4.6 times more Omega 6 and 1.3 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 4.4 times more Omega 3, 1.5 times more Carbohydrate, 16.9 times more Fiber and 9.3 times more Protein than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Raw Broccoli have similar amounts of Energy per 500 kcal.
Both Cookie, chocolate, with icing or coating as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookie, chocolate, with icing or coatingVS Tortillas, ready-to-bake or -fry, whole wheatBroccoliVS Tortillas, ready-to-bake or -fry, whole wheatCookie, chocolate, with icing or coatingVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cookie, chocolate, with icing or coatingVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookie, chocolate, with icing or coating or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: