Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-coveredVS Boiled Broccoli

Weight per 500 calories

Cookies, sugar wafer, chocolate-covered

95g

Boiled Broccoli

1429g

Cookies, sugar wafer, chocolate-covered have 15 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, sugar wafer, chocolate-covered or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered

47%

50%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs 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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27%26.2g

Fat

6.04%5.86g

26.2 gvs5.86 g

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

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51.2%16.4g

Saturated Fat

3.53%1.13g

16.4 gvs1.13 g

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

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17%0.27g

Omega 3

106%1.7g

0.27 gvs1.7 g

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

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21.7%3.7g

Omega 6

4.3%0.73g

3.7 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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48.3%62.7g

Carbohydrate

79%103g

62.7 gvs103 g

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

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68%49g

Sugars

27.4%20g

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

49 gvs20 g

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

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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]

NA gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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8.5%3.23g

Fiber

124%47g

3.23 gvs47 g

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

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5.86%3.28g

Protein

60.7%34g

3.28 gvs34 g

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

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Vitamins

Cookies, sugar wafer, chocolate-coveredvs Boiled Broccoli

0.11%0.95μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0.95 μgvs1100 μg

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

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7.45%0.089mg

Vitamin B1

75%0.9mg

Thiamine

0.089 mgvs0.9 mg

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

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15.7%0.2mg

Vitamin B2

135%1.76mg

Riboflavin

0.2 mgvs1.76 mg

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

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3.8%0.61mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs7.9 mg

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

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Vitamin B5

176%8.8mg

Pantothenic acid

NA mgvs8.8 mg

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

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3.5%0.046mg

Vitamin B6

220%2.86mg

Pyridoxine

0.046 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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3.56%14.3μg

Vitamin B9

386%1543μg

Folates and Folic Acid

14.3 μgvs1543 μg

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

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5.94%0.14μg

Vitamin B12

0%0μg

Cobalamin

0.14 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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13.7%2.05mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

2.05 mgvs20.7 mg

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

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5.47%6.56μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

6.56 μgvs2016 μg

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

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Minerals

Cookies, sugar wafer, chocolate-coveredvs Boiled Broccoli

0%0mg

Calcium

57%571mg

0 mgvs571 mg

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

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28%0.25mg

Copper

97%0.87mg

0.25 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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14.7%1.18mg

Iron

120%9.57mg

1.18 mgvs9.57 mg

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

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10%42.8mg

Magnesium

71.4%300mg

42.8 mgvs300 mg

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

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Manganese

120%2.77mg

NA 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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16%111mg

Phosphorus

137%957mg

111 mgvs957 mg

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

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8.7%296mg

Potassium

123%4186mg

296 mgvs4186 mg

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

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9.33%5.13μg

Selenium

41.6%23μg

5.13 μgvs23 μg

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

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8.75%131mg

Sodium

39%586mg

131 mgvs586 mg

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

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5.27%0.58mg

Zinc

58.4%6.43mg

0.58 mgvs6.43 mg

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

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0.044%1.64g

Water

34.5%1275g

1.64 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, sugar wafer, chocolate-covered vs Boiled Broccoli:

Cookies, sugar wafer, chocolate-covered have more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1157.2 times more Vitamin A, 10.1 times more Vitamin B1, 8.6 times more Vitamin B2, 12.9 times more Vitamin B3, 62.6 times more Vitamin B6, 108.2 times more Vitamin B9, more Vitamin C, 10.1 times more Vitamin E and 307.3 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, sugar wafer, chocolate-covered vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Calcium, 3.5 times more Copper, 8.1 times more Iron, 7 times more Magnesium, 8.6 times more Phosphorus, 14.2 times more Potassium, 4.5 times more Selenium, 4.5 times more Sodium, 11.1 times more Zinc and 775.3 times more Water than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 500 calories:

Cookies, sugar wafer, chocolate-covered have 4.5 times more Fat, 14.5 times more Saturated Fat, 5.1 times more Omega 6 and 2.5 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 6.2 times more Omega 3, 1.6 times more Carbohydrate, 14.6 times more Fiber and 10.4 times more Protein than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheatBoiled BroccoliVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-coveredVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, sugar wafer, chocolate-covered or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: