Comparing Nutrients in 500 calories Cookies, shortbread, commercially prepared, plainVS Boiled Broccoli

Weight per 500 calories

Cookies, shortbread, commercially prepared, plain

97g

Boiled Broccoli

1429g

Cookies, shortbread, commercially prepared, plain have 14.7 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cookies, shortbread, commercially prepared, plain or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, shortbread, commercially prepared, plain

46%

50%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Cookies, shortbread, commercially prepared, plainvs Boiled 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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26.3%25.5g

Fat

6.04%5.86g

25.5 gvs5.86 g

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

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24.6%7.9g

Saturated Fat

3.53%1.13g

7.9 gvs1.13 g

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

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56%0.89g

Omega 3

106%1.7g

0.89 gvs1.7 g

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

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42%7.17g

Omega 6

4.3%0.73g

7.17 gvs0.73 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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47.7%62g

Carbohydrate

79%103g

62 gvs103 g

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

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29%21g

Sugars

27.4%20g

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

21 gvs20 g

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

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0.4%0.29g

Fructose

14.6%10.6g

≤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]

0.29 gvs10.6 g

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

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%0.35g

Glucose

%7g

0.35 gvs7 g

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

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%20.4g

Sucrose

%1.14g

20.4 gvs1.14 g

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

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3.33%1.26g

Fiber

124%47g

1.26 gvs47 g

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

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9.33%5.22g

Protein

60.7%34g

5.22 gvs34 g

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

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Vitamins

Cookies, shortbread, commercially prepared, plainvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

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

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28.6%0.34mg

Vitamin B1

75%0.9mg

Thiamine

0.34 mgvs0.9 mg

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

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23.5%0.31mg

Vitamin B2

135%1.76mg

Riboflavin

0.31 mgvs1.76 mg

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

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20%3.2mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

3.2 mgvs7.9 mg

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

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6.25%0.31mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.31 mgvs8.8 mg

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

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5.3%0.069mg

Vitamin B6

220%2.86mg

Pyridoxine

0.069 mgvs2.86 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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19.7%78.8μg

Vitamin B9

386%1543μg

Folates and Folic Acid

78.8 μgvs1543 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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0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 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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16%2.37mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

2.37 mgvs20.7 mg

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

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8.9%10.7μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

10.7 μgvs2016 μg

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

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Minerals

Cookies, shortbread, commercially prepared, plainvs Boiled Broccoli

1.26%12.6mg

Calcium

57%571mg

12.6 mgvs571 mg

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

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9.73%0.088mg

Copper

97%0.87mg

0.088 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

120%9.57mg

2.9 mgvs9.57 mg

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

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3.24%13.6mg

Magnesium

71.4%300mg

13.6 mgvs300 mg

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

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16.6%0.38mg

Manganese

120%2.77mg

0.38 mgvs2.77 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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9.17%64.2mg

Phosphorus

137%957mg

64.2 mgvs957 mg

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

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2.5%85.6mg

Potassium

123%4186mg

85.6 mgvs4186 mg

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

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11%6.03μg

Selenium

41.6%23μg

6.03 μgvs23 μg

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

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23%343mg

Sodium

39%586mg

343 mgvs586 mg

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

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4.33%0.48mg

Zinc

58.4%6.43mg

0.48 mgvs6.43 mg

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

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0.095%3.5g

Water

34.5%1275g

3.5 gvs1275 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, shortbread, commercially prepared, plain vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 2.6 times more Vitamin B1, 5.8 times more Vitamin B2, 2.5 times more Vitamin B3, 28.2 times more Vitamin B5, 41.4 times more Vitamin B6, 19.6 times more Vitamin B9, more Vitamin C, 8.7 times more Vitamin E and 188.4 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
Both Cookies, shortbread, commercially prepared, plain as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, shortbread, commercially prepared, plain vs Boiled Broccoli:

Boiled and Drained Broccoli contains 45.2 times more Calcium, 10 times more Copper, 3.3 times more Iron, 22 times more Magnesium, 7.2 times more Manganese, 14.9 times more Phosphorus, 48.9 times more Potassium, 3.8 times more Selenium, 1.7 times more Sodium, 13.5 times more Zinc and 364.1 times more Water than Cookies, shortbread, commercially prepared, plain.

Comparison of macro-nutrients per 500 calories:

Cookies, shortbread, commercially prepared, plain have 4.4 times more Fat, 7 times more Saturated Fat and 9.8 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.9 times more Omega 3, 1.7 times more Carbohydrate, 36.2 times more Fructose, 37.3 times more Fiber and 6.5 times more Protein than Cookies, shortbread, commercially prepared, plain.
Both Cookies, shortbread, commercially prepared, plain and Boiled and Drained Broccoli have similar amounts of Energy and Sugars per 500 kcal.
Both Cookies, shortbread, commercially prepared, plain as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, shortbread, commercially prepared, plainVS Cookies, brownies, dry mix, sugar freeBoiled BroccoliVS Cookies, brownies, dry mix, sugar freeCookies, shortbread, commercially prepared, plainVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cookies, shortbread, commercially prepared, plainVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, shortbread, commercially prepared, plain or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: