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

Weight per 500 calories

Cookies, sugar wafer, chocolate-covered

95g

Frozen Chopped Broccoli

1923g

Cookies, sugar wafer, chocolate-covered have 20.2 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered

47%

50%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy

27%26.2g

Fat

5.75%5.58g

26.2 gvs5.58 g

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

Find Baked Products rich in Fat

51.2%16.4g

Saturated Fat

2.64%0.85g

16.4 gvs0.85 g

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

Find Baked Products rich in Saturated Fat

17%0.27g

Omega 3

126%2g

0.27 gvs2 g

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

Find Baked Products rich in Omega 3

21.7%3.7g

Omega 6

3.5%0.6g

3.7 gvs0.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

48.3%62.7g

Carbohydrate

70.7%92g

62.7 gvs92 g

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

Find Baked Products rich in Carbohydrate

68%49g

Sugars

36%26g

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

49 gvs26 g

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

Find Baked Products rich in Sugars

Fructose

22%16g

≤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 gvs16 g

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

Find Baked Products rich in Fructose

Glucose

%14.4g

NA gvs14.4 g

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

Find Baked Products rich in Glucose

Sucrose

NA gvsNA g

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

Find Baked Products rich in Sucrose

8.5%3.23g

Fiber

152%57.7g

3.23 gvs57.7 g

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

Find Baked Products rich in Fiber

5.86%3.28g

Protein

96%54g

3.28 gvs54 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cookies, sugar wafer, chocolate-coveredvs Frozen Chopped Broccoli

0.11%0.95μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

0.95 μgvs1000 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

7.45%0.089mg

Vitamin B1

85%1mg

Thiamine

0.089 mgvs1 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

15.7%0.2mg

Vitamin B2

142%1.85mg

Riboflavin

0.2 mgvs1.85 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

3.8%0.61mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs9.04 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

107%5.37mg

Pantothenic acid

NA mgvs5.37 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

3.5%0.046mg

Vitamin B6

192%2.5mg

Pyridoxine

0.046 mgvs2.5 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

3.56%14.3μg

Vitamin B9

322%1288μg

Folates and Folic Acid

14.3 μgvs1288 μg

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

Find Baked Products rich in Vitamin B9

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 .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

1205%1085mg

Ascorbic acid

0 mgvs1085 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

13.7%2.05mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

2.05 mgvs23.5 mg

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

Find Baked Products rich in Vitamin E

5.47%6.56μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

6.56 μgvs1560 μg

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

Find Baked Products rich in Vitamin K

Minerals

Cookies, sugar wafer, chocolate-coveredvs Frozen Chopped Broccoli

0%0mg

Calcium

108%1077mg

0 mgvs1077 mg

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

Find Baked Products rich in Calcium

28%0.25mg

Copper

81%0.73mg

0.25 mgvs0.73 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

14.7%1.18mg

Iron

195%15.6mg

1.18 mgvs15.6 mg

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

Find Baked Products rich in Iron

10%42.8mg

Magnesium

82.4%346mg

42.8 mgvs346 mg

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

Find Baked Products rich in Magnesium

Manganese

246%5.65mg

NA mgvs5.65 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

16%111mg

Phosphorus

137%962mg

111 mgvs962 mg

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

Find Baked Products rich in Phosphorus

8.7%296mg

Potassium

120%4077mg

296 mgvs4077 mg

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

Find Baked Products rich in Potassium

9.33%5.13μg

Selenium

98%54μg

5.13 μgvs54 μg

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

Find Baked Products rich in Selenium

8.75%131mg

Sodium

30.8%462mg

131 mgvs462 mg

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

Find Baked Products rich in Sodium

5.27%0.58mg

Zinc

84%9.23mg

0.58 mgvs9.23 mg

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

Find Baked Products rich in Zinc

0.044%1.64g

Water

47.5%1759g

1.64 gvs1759 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Lets compare vitamin content per 500 calories of Cookies, sugar wafer, chocolate-covered vs Frozen Chopped Broccoli:

Cookies, sugar wafer, chocolate-covered have more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1052 times more Vitamin A, 11.4 times more Vitamin B1, 9 times more Vitamin B2, 14.8 times more Vitamin B3, 54.8 times more Vitamin B6, 90.4 times more Vitamin B9, more Vitamin C, 11.4 times more Vitamin E and 237.8 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 500 kcal.

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

Frozen Chopped Broccoli, Unprepared contains more Calcium, 2.9 times more Copper, 13.2 times more Iron, 8.1 times more Magnesium, 8.6 times more Phosphorus, 13.8 times more Potassium, 10.5 times more Selenium, 3.5 times more Sodium, 15.9 times more Zinc and 1069.5 times more Water than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 500 calories:

Cookies, sugar wafer, chocolate-covered have 4.7 times more Fat, 19.4 times more Saturated Fat, 6.2 times more Omega 6 and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 7.4 times more Omega 3, 1.5 times more Carbohydrate, 17.9 times more Fiber and 16.5 times more Protein than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
Both Cookies, sugar wafer, chocolate-covered as well as Frozen Chopped Broccoli, Unprepared 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 wheatFrozen Chopped BroccoliVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: