Comparing Nutrients in 5 ounces BroccoliVS Cookies, shortbread, reduced fat

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cookies, shortbread, reduced fat

28%

67%

5 oz ▼

Macro Nutrients

Broccolivs Cookies, shortbread, reduced fat

1.66%48kcal

Energy

22%639kcal

48 kcalvs639 kcal

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

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0.54%0.52g

Fat

20.5%20g

0.52 gvs20 g

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

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0.5%0.16g

Saturated Fat

20.8%6.65g

0.16 gvs6.65 g

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

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5.6%0.089g

Omega 3

14.8%0.24g

0.089 gvs0.24 g

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

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0.41%0.069g

Omega 6

44.3%7.52g

0.069 gvs7.52 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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7.24%9.4g

Carbohydrate

83%108g

9.4 gvs108 g

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

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3.32%2.4g

Sugars

42.3%30.7g

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

2.4 gvs30.7 g

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

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1.33%0.96g

Fructose

0.59%0.43g

≤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]

0.96 gvs0.43 g

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

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%0.69g

Glucose

%0.51g

0.69 gvs0.51 g

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

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%0.14g

Sucrose

%29.8g

0.14 gvs29.8 g

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

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9.7%3.7g

Fiber

4.85%1.84g

3.7 gvs1.84 g

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

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7.14%4g

Protein

13.6%7.6g

4 gvs7.6 g

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

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Vitamins

Broccolivs Cookies, shortbread, reduced fat

4.9%44μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

44 μgvs0 μg

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

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8.4%0.1mg

Vitamin B1

41.7%0.5mg

Thiamine

0.1 mgvs0.5 mg

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

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12.8%0.17mg

Vitamin B2

34.2%0.45mg

Riboflavin

0.17 mgvs0.45 mg

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

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5.66%0.91mg

Vitamin B3

29%4.64mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs4.64 mg

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

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16.2%0.81mg

Vitamin B5

9.1%0.46mg

Pantothenic acid

0.81 mgvs0.46 mg

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

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19%0.25mg

Vitamin B6

7.74%0.1mg

Pyridoxine

0.25 mgvs0.1 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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22.3%89.3μg

Vitamin B9

28.7%115μg

Folates and Folic Acid

89.3 μgvs115 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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140%126mg

Vitamin C

0%0mg

Ascorbic acid

126 mgvs0 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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7.37%1.1mg

Vitamin E

23%3.46mg

Tocopherols and Tocotrienols

1.1 mgvs3.46 mg

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

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120%144μg

Vitamin K

4.13%4.96μg

Phytomenadione or phylloquinone

144 μgvs4.96 μg

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

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Minerals

Broccolivs Cookies, shortbread, reduced fat

6.66%66.6mg

Calcium

1.84%18.4mg

66.6 mgvs18.4 mg

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

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7.7%0.069mg

Copper

14%0.13mg

0.069 mgvs0.13 mg

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

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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 .

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13%1.03mg

Iron

53%4.22mg

1.03 mgvs4.22 mg

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

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7.1%29.8mg

Magnesium

4.72%20mg

29.8 mgvs20 mg

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

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13%0.3mg

Manganese

24.2%0.56mg

0.3 mgvs0.56 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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13.4%94mg

Phosphorus

13.4%94mg

94 mgvs94 mg

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

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13%448mg

Potassium

3.67%125mg

448 mgvs125 mg

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

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6.44%3.54μg

Selenium

16%8.8μg

3.54 μgvs8.8 μg

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

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3.1%46.8mg

Sodium

54%809mg

46.8 mgvs809 mg

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

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5.3%0.58mg

Zinc

6.3%0.69mg

0.58 mgvs0.69 mg

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

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3.42%127g

Water

0.14%5.1g

127 gvs5.1 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Cookies, shortbread, reduced fat:

Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 29 times more Vitamin K than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 5 times more Vitamin B1, 2.7 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Cookies, shortbread, reduced fat:

Raw Broccoli has 3.6 times more Calcium, 1.5 times more Magnesium, 3.6 times more Potassium and 24.8 times more Water than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.8 times more Copper, 4.1 times more Iron, 1.9 times more Manganese, 2.5 times more Selenium and 17.3 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Cookies, shortbread, reduced fat have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 2 times more Fiber than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 13.3 times more Energy, 37.8 times more Fat, 41.2 times more Saturated Fat, 2.7 times more Omega 3, 108.3 times more Omega 6, 11.4 times more Carbohydrate, 12.7 times more Sugars and 1.9 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliCookies, shortbread, reduced fatVS Boiled BroccoliBroccoliVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Cookies, shortbread, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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