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

Weight per 500 calories

Cookies, sugar wafers with creme filling, regular

100g

Broccoli

1471g

Cookies, sugar wafers with creme filling, regular have 14.8 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, sugar wafers with creme filling, regular or Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafers with creme filling, regular

41%

56%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Cookies, sugar wafers with creme filling, regularvs 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

5.6%5.44g

23 gvs5.44 g

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

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37%12g

Saturated Fat

5.24%1.68g

12 gvs1.68 g

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

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5.73%0.092g

Omega 3

58%0.93g

0.092 gvs0.93 g

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

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15%2.54g

Omega 6

4.24%0.72g

2.54 gvs0.72 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

75%98g

70.4 gvs98 g

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

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59%42.8g

Sugars

34.5%25g

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

42.8 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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%40.4g

Sucrose

%1.47g

40.4 gvs1.47 g

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

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4.2%1.6g

Fiber

101%38.2g

1.6 gvs38.2 g

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

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6.83%3.82g

Protein

74%41.5g

3.82 gvs41.5 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 Broccoli

0%0μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

0 μgvs456 μg

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

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3.07%0.037mg

Vitamin B1

87%1.04mg

Thiamine

0.037 mgvs1.04 mg

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

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9.2%0.12mg

Vitamin B2

132%1.72mg

Riboflavin

0.12 mgvs1.72 mg

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

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13.6%2.17mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

2.17 mgvs9.4 mg

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

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7.87%0.39mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.39 mgvs8.43 mg

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

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3.3%0.043mg

Vitamin B6

198%2.57mg

Pyridoxine

0.043 mgvs2.57 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

232%926μg

Folates and Folic Acid

76.7 μgvs926 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

1458%1312mg

Ascorbic acid

0 mgvs1312 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

76.5%11.5mg

Tocopherols and Tocotrienols

2.5 mgvs11.5 mg

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

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1.74%2.1μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

2.1 μgvs1494 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 Broccoli

2.7%27mg

Calcium

69%691mg

27 mgvs691 mg

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

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7.3%0.066mg

Copper

80%0.72mg

0.066 mgvs0.72 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

134%10.7mg

3.7 mgvs10.7 mg

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

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3.8%16mg

Magnesium

73.5%309mg

16 mgvs309 mg

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

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18.2%0.42mg

Manganese

134%3.1mg

0.42 mgvs3.1 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

139%971mg

71.7 mgvs971 mg

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

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3.43%117mg

Potassium

137%4647mg

117 mgvs4647 mg

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

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6.7%3.7μg

Selenium

67%36.8μg

3.7 μgvs36.8 μg

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

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6.84%103mg

Sodium

32.4%485mg

103 mgvs485 mg

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

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3.9%0.43mg

Zinc

55%6.03mg

0.43 mgvs6.03 mg

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

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0.045%1.65g

Water

35.5%1313g

1.65 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, sugar wafers with creme filling, regular vs Broccoli:

Raw Broccoli contains more Vitamin A, 28.3 times more Vitamin B1, 14.4 times more Vitamin B2, 4.3 times more Vitamin B3, 21.4 times more Vitamin B5, 60.1 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin C, 4.6 times more Vitamin E and 714.3 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular as well as Raw Broccoli 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 Broccoli:

Raw Broccoli contains 25.7 times more Calcium, 11 times more Copper, 2.9 times more Iron, 19.4 times more Magnesium, 7.4 times more Manganese, 13.5 times more Phosphorus, 39.9 times more Potassium, 10 times more Selenium, 4.7 times more Sodium, 14.1 times more Zinc and 794.3 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 4.3 times more Fat, 7.1 times more Saturated Fat, 3.5 times more Omega 6 and 1.7 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 10.1 times more Omega 3, 1.4 times more Carbohydrate, more Fructose, 24 times more Fiber and 10.8 times more Protein than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular and Raw Broccoli have similar amounts of Energy per 500 kcal.
Both Cookies, sugar wafers with creme filling, regular as well as Raw Broccoli 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 fillingBroccoliVS Cookies, vanilla sandwich with creme fillingCookies, sugar wafers with creme filling, regularVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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