Comparing Nutrients in 500 calories Cookies, sugar wafers with creme filling, regularVS Frozen Chopped Broccoli

Weight per 500 calories

Cookies, sugar wafers with creme filling, regular

100g

Frozen Chopped Broccoli

1923g

Cookies, sugar wafers with creme filling, regular have 19.3 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 wafers with creme filling, regular or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafers with creme filling, regular

41%

56%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Cookies, sugar wafers with creme filling, regularvs 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 .

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24%23g

Fat

5.75%5.58g

23 gvs5.58 g

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

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37%12g

Saturated Fat

2.64%0.85g

12 gvs0.85 g

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

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5.73%0.092g

Omega 3

126%2g

0.092 gvs2 g

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

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15%2.54g

Omega 6

3.5%0.6g

2.54 gvs0.6 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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54%70.4g

Carbohydrate

70.7%92g

70.4 gvs92 g

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

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59%42.8g

Sugars

36%26g

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

42.8 gvs26 g

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

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0%0g

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]

0 gvs16 g

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

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%0g

Glucose

%14.4g

0 gvs14.4 g

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

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%40.4g

Sucrose

40.4 gvsNA g

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

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4.2%1.6g

Fiber

152%57.7g

1.6 gvs57.7 g

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

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6.83%3.82g

Protein

96%54g

3.82 gvs54 g

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

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Vitamins

Cookies, sugar wafers with creme filling, regularvs Frozen Chopped Broccoli

0%0μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

0 μgvs1000 μg

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

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3.07%0.037mg

Vitamin B1

85%1mg

Thiamine

0.037 mgvs1 mg

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

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9.2%0.12mg

Vitamin B2

142%1.85mg

Riboflavin

0.12 mgvs1.85 mg

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

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13.6%2.17mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

2.17 mgvs9.04 mg

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

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7.87%0.39mg

Vitamin B5

107%5.37mg

Pantothenic acid

0.39 mgvs5.37 mg

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

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3.3%0.043mg

Vitamin B6

192%2.5mg

Pyridoxine

0.043 mgvs2.5 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%76.7μg

Vitamin B9

322%1288μg

Folates and Folic Acid

76.7 μgvs1288 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

1205%1085mg

Ascorbic acid

0 mgvs1085 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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16.6%2.5mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

2.5 mgvs23.5 mg

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

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1.74%2.1μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

2.1 μgvs1560 μg

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

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Minerals

Cookies, sugar wafers with creme filling, regularvs Frozen Chopped Broccoli

2.7%27mg

Calcium

108%1077mg

27 mgvs1077 mg

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

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7.3%0.066mg

Copper

81%0.73mg

0.066 mgvs0.73 mg

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

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0%0μg

Fluoride

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

0 μgvsNA μg

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

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46.4%3.7mg

Iron

195%15.6mg

3.7 mgvs15.6 mg

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

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3.8%16mg

Magnesium

82.4%346mg

16 mgvs346 mg

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

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18.2%0.42mg

Manganese

246%5.65mg

0.42 mgvs5.65 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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10.2%71.7mg

Phosphorus

137%962mg

71.7 mgvs962 mg

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

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3.43%117mg

Potassium

120%4077mg

117 mgvs4077 mg

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

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6.7%3.7μg

Selenium

98%54μg

3.7 μgvs54 μg

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

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6.84%103mg

Sodium

30.8%462mg

103 mgvs462 mg

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

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3.9%0.43mg

Zinc

84%9.23mg

0.43 mgvs9.23 mg

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

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0.045%1.65g

Water

47.5%1759g

1.65 gvs1759 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 wafers with creme filling, regular vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 27.7 times more Vitamin B1, 15.4 times more Vitamin B2, 4.2 times more Vitamin B3, 13.6 times more Vitamin B5, 58.4 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin C, 9.4 times more Vitamin E and 745.6 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, sugar wafers with creme filling, regular vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 40 times more Calcium, 11.1 times more Copper, 4.2 times more Iron, 21.7 times more Magnesium, 13.5 times more Manganese, 13.4 times more Phosphorus, 35 times more Potassium, 14.6 times more Selenium, 4.5 times more Sodium, 21.6 times more Zinc and 1063.8 times more Water than Cookies, sugar wafers with creme filling, regular.

Comparison of macro-nutrients per 500 calories:

Cookies, sugar wafers with creme filling, regular have 4.2 times more Fat, 14 times more Saturated Fat, 4.3 times more Omega 6 and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 22 times more Omega 3, 1.3 times more Carbohydrate, more Fructose, 36.2 times more Fiber and 14.1 times more Protein than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
Both Cookies, sugar wafers with creme filling, regular 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 wafers with creme filling, regularVS Cookies, vanilla sandwich with creme fillingFrozen Chopped BroccoliVS Cookies, vanilla sandwich with creme fillingCookies, sugar wafers with creme filling, regularVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cookies, sugar wafers with creme filling, regularVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, sugar wafers with creme filling, regular or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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