Comparing Nutrients in 500 calories Cookies, brownies, commercially prepared, reduced fat, with added fiberVS Broccoli

Weight per 500 calories

Cookies, brownies, commercially prepared, reduced fat, with added fiber

145g

Broccoli

1471g

Cookies, brownies, commercially prepared, reduced fat, with added fiber have 10.1 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, brownies, commercially prepared, reduced fat, with added fiber

25%

72%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Cookies, brownies, commercially prepared, reduced fat, with added fibervs 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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14.5%14g

Fat

5.6%5.44g

14 gvs5.44 g

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

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12.5%4g

Saturated Fat

5.24%1.68g

4 gvs1.68 g

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

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34.8%0.56g

Omega 3

58%0.93g

0.56 gvs0.93 g

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

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18.7%3.2g

Omega 6

4.24%0.72g

3.2 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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68.7%89.2g

Carbohydrate

75%98g

89.2 gvs98 g

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

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77.4%56g

Sugars

34.5%25g

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

56 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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42.3%16g

Fiber

101%38.2g

16 gvs38.2 g

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

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7.17%4g

Protein

74%41.5g

4 gvs41.5 g

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

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Vitamins

Cookies, brownies, commercially prepared, reduced fat, with added fibervs 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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21.5%0.26mg

Vitamin B1

87%1.04mg

Thiamine

0.26 mgvs1.04 mg

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

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27.5%0.36mg

Vitamin B2

132%1.72mg

Riboflavin

0.36 mgvs1.72 mg

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

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13%2.1mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

2.1 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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2.1%0.028mg

Vitamin B6

198%2.57mg

Pyridoxine

0.028 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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15.2%61μg

Vitamin B9

232%926μg

Folates and Folic Acid

61 μgvs926 μg

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

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1.2%0.029μg

Vitamin B12

0%0μg

Cobalamin

0.029 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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5.7%0.86mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.86 mgvs11.5 mg

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

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9.66%11.6μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

11.6 μgvs1494 μg

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

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Minerals

Cookies, brownies, commercially prepared, reduced fat, with added fibervs Broccoli

0%0mg

Calcium

69%691mg

0 mgvs691 mg

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

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28.7%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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36%2.9mg

Iron

134%10.7mg

2.9 mgvs10.7 mg

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

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10.7%45mg

Magnesium

73.5%309mg

45 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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12.2%85.5mg

Phosphorus

139%971mg

85.5 mgvs971 mg

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

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6.1%207mg

Potassium

137%4647mg

207 mgvs4647 mg

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

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34%18.7μg

Selenium

67%36.8μg

18.7 μgvs36.8 μg

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

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28%420mg

Sodium

32.4%485mg

420 mgvs485 mg

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

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6.06%0.67mg

Zinc

55%6.03mg

0.67 mgvs6.03 mg

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

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0.97%36g

Water

35.5%1313g

36 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 Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Broccoli:

Raw Broccoli contains more Vitamin A, 4 times more Vitamin B1, 4.8 times more Vitamin B2, 4.5 times more Vitamin B3, 93.5 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin C, 13.4 times more Vitamin E and 128.9 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Broccoli:

Raw Broccoli contains more Calcium, 2.8 times more Copper, 3.7 times more Iron, 6.9 times more Magnesium, 11.4 times more Phosphorus, 22.4 times more Potassium, 2 times more Selenium, 9 times more Zinc and 36.5 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Raw Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cookies, brownies, commercially prepared, reduced fat, with added fiber have 2.6 times more Fat, 2.4 times more Saturated Fat, 4.4 times more Omega 6 and 2.2 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.7 times more Omega 3, 2.4 times more Fiber and 10.3 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, brownies, commercially prepared, reduced fat, with added fiberVS Cookies, chocolate sandwich, with creme filling, reduced fatBroccoliVS Cookies, chocolate sandwich, with creme filling, reduced fatCookies, brownies, commercially prepared, reduced fat, with added fiberVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cookies, brownies, commercially prepared, reduced fat, with added fiberVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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