Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate waferVS Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Broccoli

26.4%767kcal

Energy

1.66%48kcal

767 kcalvs48 kcal

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

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44.5%43g

Fat

0.54%0.52g

43 gvs0.52 g

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

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67.8%21.7g

Saturated Fat

0.5%0.16g

21.7 gvs0.16 g

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

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11%0.18g

Omega 3

5.6%0.089g

0.18 gvs0.089 g

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

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17.8%3.02g

Omega 6

0.41%0.069g

3.02 gvs0.069 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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68.5%89g

Carbohydrate

7.24%9.4g

89 gvs9.4 g

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

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80%58g

Sugars

3.32%2.4g

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

58 gvs2.4 g

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

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0%0g

Fructose

1.33%0.96g

≤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 gvs0.96 g

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

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%0g

Glucose

%0.69g

0 gvs0.69 g

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

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%52.6g

Sucrose

%0.14g

52.6 gvs0.14 g

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

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5.97%2.27g

Fiber

9.7%3.7g

2.27 gvs3.7 g

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

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10.3%5.75g

Protein

7.14%4g

5.75 gvs4 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Broccoli

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

NA μgvs44 μg

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

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Vitamin B1

8.4%0.1mg

Thiamine

NA mgvs0.1 mg

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

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Vitamin B2

12.8%0.17mg

Riboflavin

NA mgvs0.17 mg

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

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Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

NA mgvs0.91 mg

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

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12%0.61mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.61 mgvs0.81 mg

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

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Vitamin B6

19%0.25mg

Pyridoxine

NA mgvs0.25 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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Vitamin B9

22.3%89.3μg

Folates and Folic Acid

NA μgvs89.3 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

140%126mg

Ascorbic acid

NA mgvs126 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

NA mgvs1.1 mg

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

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Vitamin K

120%144μg

Phytomenadione or phylloquinone

NA μgvs144 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Broccoli

15.5%155mg

Calcium

6.66%66.6mg

155 mgvs66.6 mg

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

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40.8%0.37mg

Copper

7.7%0.069mg

0.37 mgvs0.069 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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65%5.2mg

Iron

13%1.03mg

5.2 mgvs1.03 mg

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

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14%58mg

Magnesium

7.1%29.8mg

58 mgvs29.8 mg

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

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25.3%0.58mg

Manganese

13%0.3mg

0.58 mgvs0.3 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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29%204mg

Phosphorus

13.4%94mg

204 mgvs94 mg

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

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14%482mg

Potassium

13%448mg

482 mgvs448 mg

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

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Selenium

6.44%3.54μg

NA μgvs3.54 μg

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

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11.5%173mg

Sodium

3.1%46.8mg

173 mgvs46.8 mg

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

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10%1.1mg

Zinc

5.3%0.58mg

1.1 mgvs0.58 mg

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

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0.052%1.94g

Water

3.42%127g

1.94 gvs127 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 Cookies, gluten-free, chocolate wafer vs Broccoli:

Raw Broccoli contains 1.3 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 5 ounces for Cookies, gluten-free, chocolate wafer vs Broccoli:

Cookies, gluten-free, chocolate wafer have 2.3 times more Calcium, 5.3 times more Copper, 5 times more Iron, 2 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 3.7 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 65.2 times more Water than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Broccoli have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Cookies, gluten-free, chocolate wafer have 15.9 times more Energy, 82.2 times more Fat, 134.2 times more Saturated Fat, 2 times more Omega 3, 43.6 times more Omega 6, 9.5 times more Carbohydrate, 24.1 times more Sugars and 1.4 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Fiber than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferBroccoliVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate waferVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: