Comparing Nutrients in 7 ounces Boiled BroccoliVS Cookies, shortbread, reduced fat

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Cookies, shortbread, reduced fat

28%

67%

7 oz ▼

Macro Nutrients

Boiled Broccolivs Cookies, shortbread, reduced fat

2.4%69.5kcal

Energy

31%895kcal

69.5 kcalvs895 kcal

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

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0.84%0.81g

Fat

28.6%27.8g

0.81 gvs27.8 g

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

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0.49%0.16g

Saturated Fat

29%9.3g

0.16 gvs9.3 g

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

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14.8%0.24g

Omega 3

20.7%0.33g

0.24 gvs0.33 g

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

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0.6%0.1g

Omega 6

62%10.5g

0.1 gvs10.5 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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11%14.2g

Carbohydrate

116%151g

14.2 gvs151 g

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

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3.8%2.76g

Sugars

59.3%43g

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

2.76 gvs43 g

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

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2.03%1.47g

Fructose

0.82%0.6g

≤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]

1.47 gvs0.6 g

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

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%0.97g

Glucose

%0.71g

0.97 gvs0.71 g

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

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%0.16g

Sucrose

%41.7g

0.16 gvs41.7 g

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

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17.2%6.55g

Fiber

6.8%2.58g

6.55 gvs2.58 g

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

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8.43%4.72g

Protein

19%10.7g

4.72 gvs10.7 g

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

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Vitamins

Boiled Broccolivs Cookies, shortbread, reduced fat

17%153μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

153 μgvs0 μg

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

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10.4%0.13mg

Vitamin B1

58.4%0.7mg

Thiamine

0.13 mgvs0.7 mg

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

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18.8%0.24mg

Vitamin B2

48%0.62mg

Riboflavin

0.24 mgvs0.62 mg

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

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6.86%1.1mg

Vitamin B3

40.6%6.5mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs6.5 mg

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

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24.4%1.22mg

Vitamin B5

12.7%0.64mg

Pantothenic acid

1.22 mgvs0.64 mg

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

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30.5%0.4mg

Vitamin B6

11%0.14mg

Pyridoxine

0.4 mgvs0.14 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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53.6%214μg

Vitamin B9

40%161μg

Folates and Folic Acid

214 μgvs161 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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143%129mg

Vitamin C

0%0mg

Ascorbic acid

129 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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19%2.88mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

2.88 mgvs4.84 mg

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

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233%280μg

Vitamin K

5.8%6.95μg

Phytomenadione or phylloquinone

280 μgvs6.95 μg

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

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Minerals

Boiled Broccolivs Cookies, shortbread, reduced fat

7.94%79.4mg

Calcium

2.58%25.8mg

79.4 mgvs25.8 mg

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

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13.5%0.12mg

Copper

20%0.18mg

0.12 mgvs0.18 mg

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

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0.2%7.94μg

Fluoride

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

7.94 μgvsNA μg

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

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16.6%1.33mg

Iron

74%5.9mg

1.33 mgvs5.9 mg

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

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9.92%41.7mg

Magnesium

6.6%27.8mg

41.7 mgvs27.8 mg

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

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16.7%0.38mg

Manganese

34%0.78mg

0.38 mgvs0.78 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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19%133mg

Phosphorus

18.7%131mg

133 mgvs131 mg

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

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17%581mg

Potassium

5.14%175mg

581 mgvs175 mg

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

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5.77%3.18μg

Selenium

22.4%12.3μg

3.18 μgvs12.3 μg

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

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5.42%81.4mg

Sodium

75.5%1133mg

81.4 mgvs1133 mg

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

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8.1%0.89mg

Zinc

8.84%0.97mg

0.89 mgvs0.97 mg

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

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4.8%177g

Water

0.19%7.14g

177 gvs7.14 g

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

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Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cookies, shortbread, reduced fat:

Boiled and Drained Broccoli has more Vitamin A, 1.9 times more Vitamin B5, 2.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 40.3 times more Vitamin K than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 5.6 times more Vitamin B1, 2.6 times more Vitamin B2, 5.9 times more Vitamin B3 and 1.7 times more Vitamin E than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cookies, shortbread, reduced fat:

Boiled and Drained Broccoli has 3.1 times more Calcium, 1.5 times more Magnesium, 3.3 times more Potassium and 24.8 times more Water than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.5 times more Copper, 4.4 times more Iron, 2 times more Manganese, 3.9 times more Selenium and 13.9 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cookies, shortbread, reduced fat have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Broccoli has 2.5 times more Fructose and 2.5 times more Fiber than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 12.9 times more Energy, 34.1 times more Fat, 59.4 times more Saturated Fat, 1.4 times more Omega 3, 104.1 times more Omega 6, 10.6 times more Carbohydrate, 15.6 times more Sugars and 2.3 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled BroccoliVS Frozen Chopped BroccoliCookies, shortbread, reduced fatVS Frozen Chopped BroccoliBoiled BroccoliVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Compare Foods

Comparing Nutrients in 7 ounces Boiled BroccoliVS Cookies, shortbread, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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