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Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate waferVS Broccoli

Weight per 500 calories

Cookies, gluten-free, chocolate wafer
92g
Broccoli
1471g

Cookies, gluten-free, chocolate wafer have 15.9 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 - Cookies, gluten-free, chocolate wafer or Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer
3%
51%
46%
Broccoli
27%
8%
65%
500 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs 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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29%28g
Fat
5.6%5.44g
28 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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44%14g
Saturated Fat
5.24%1.68g
14 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.16%0.11g
Omega 3
58%0.93g
0.11 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.6%1.97g
Omega 6
4.24%0.72g
1.97 gvs0.72 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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44.7%58g
Carbohydrate
75%98g
58 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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52.3%38g
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
38 gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
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]
0 gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%7.2g
0 gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%34.3g
Sucrose
%1.47g
34.3 gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.9%1.48g
Fiber
101%38.2g
1.48 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.7%3.75g
Protein
74%41.5g
3.75 gvs41.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, gluten-free, chocolate wafervs Broccoli
NA
Vitamin A
50.7%456μg
RAE, retinol activity equivalents
NA μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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NA
Vitamin B1
87%1.04mg
Thiamine
NA mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
132%1.72mg
Riboflavin
NA mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
NA mgvs9.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.95%0.4mg
Vitamin B5
169%8.43mg
Pantothenic acid
0.4 mgvs8.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
198%2.57mg
Pyridoxine
NA mgvs2.57 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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NA
Vitamin B9
232%926μg
Folates and Folic Acid
NA μgvs926 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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NA
Vitamin C
1458%1312mg
Ascorbic acid
NA mgvs1312 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
76.5%11.5mg
Tocopherols and Tocotrienols
NA mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
NA μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, gluten-free, chocolate wafervs Broccoli
10%101mg
Calcium
69%691mg
101 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26.6%0.24mg
Copper
80%0.72mg
0.24 mgvs0.72 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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42.4%3.4mg
Iron
134%10.7mg
3.4 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.02%38mg
Magnesium
73.5%309mg
38 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.5%0.38mg
Manganese
134%3.1mg
0.38 mgvs3.1 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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19%133mg
Phosphorus
139%971mg
133 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.24%314mg
Potassium
137%4647mg
314 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
67%36.8μg
NA μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.5%113mg
Sodium
32.4%485mg
113 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.55%0.72mg
Zinc
55%6.03mg
0.72 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.034%1.27g
Water
35.5%1313g
1.27 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, gluten-free, chocolate wafer vs Broccoli:
Comparing minerals per 500 calories for Cookies, gluten-free, chocolate wafer vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferBroccoliVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Boiled BroccoliBroccoliVS Boiled 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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