Comparing Nutrients in 7 ounces BroccoliVS Cookies, gluten-free, lemon wafer

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cookies, gluten-free, lemon wafer

42%

58%

7 oz ▼

Macro Nutrients

Broccolivs Cookies, gluten-free, lemon wafer

2.33%67.5kcal

Energy

35.2%1022kcal

67.5 kcalvs1022 kcal

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

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0.76%0.73g

Fat

49.5%48g

0.73 gvs48 g

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

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0.71%0.23g

Saturated Fat

65%21g

0.23 gvs21 g

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

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7.8%0.13g

Omega 3

12%0.19g

0.13 gvs0.19 g

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

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0.57%0.097g

Omega 6

30%5.07g

0.097 gvs5.07 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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10%13g

Carbohydrate

114%148g

13 gvs148 g

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

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4.65%3.37g

Sugars

116%84g

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

3.37 gvs84 g

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

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1.86%1.35g

Fructose

0%0g

≤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]

1.35 gvs0 g

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

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%0.97g

Glucose

%0g

0.97 gvs0 g

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

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%0.2g

Sucrose

%84g

0.2 gvs84 g

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

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13.6%5.16g

Fiber

0%0g

5.16 gvs0 g

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

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10%5.6g

Protein

0%0g

5.6 gvs0 g

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

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Vitamins

Broccolivs Cookies, gluten-free, lemon wafer

6.84%61.5μg

Vitamin A

RAE, retinol activity equivalents

61.5 μgvsNA μg

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

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11.7%0.14mg

Vitamin B1

7.44%0.089mg

Thiamine

0.14 mgvs0.089 mg

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

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18%0.23mg

Vitamin B2

11.3%0.15mg

Riboflavin

0.23 mgvs0.15 mg

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

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7.93%1.27mg

Vitamin B3

0.81%0.13mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs0.13 mg

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

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22.7%1.14mg

Vitamin B5

0%0mg

Pantothenic acid

1.14 mgvs0 mg

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

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26.7%0.35mg

Vitamin B6

0%0mg

Pyridoxine

0.35 mgvs0 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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31.3%125μg

Vitamin B9

0%0μg

Folates and Folic Acid

125 μgvs0 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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197%177mg

Vitamin C

Ascorbic acid

177 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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10.3%1.55mg

Vitamin E

41.3%6.2mg

Tocopherols and Tocotrienols

1.55 mgvs6.2 mg

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

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168%202μg

Vitamin K

Phytomenadione or phylloquinone

202 μgvsNA μg

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

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Minerals

Broccolivs Cookies, gluten-free, lemon wafer

9.33%93mg

Calcium

1.8%18mg

93 mgvs18 mg

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

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11%0.097mg

Copper

0%0mg

0.097 mgvs0 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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18%1.45mg

Iron

4.47%0.36mg

1.45 mgvs0.36 mg

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

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9.92%41.7mg

Magnesium

1.4%5.95mg

41.7 mgvs5.95 mg

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

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18%0.42mg

Manganese

1.64%0.038mg

0.42 mgvs0.038 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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18.7%131mg

Phosphorus

11%77.4mg

131 mgvs77.4 mg

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

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18.4%627mg

Potassium

2.1%71.4mg

627 mgvs71.4 mg

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

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9.02%4.96μg

Selenium

0%0μg

4.96 μgvs0 μg

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

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4.37%65.5mg

Sodium

14.7%220mg

65.5 mgvs220 mg

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

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7.4%0.81mg

Zinc

0.54%0.06mg

0.81 mgvs0.06 mg

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

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4.8%177g

Water

0.06%2.22g

177 gvs2.22 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 Broccoli vs Cookies, gluten-free, lemon wafer:

Raw Broccoli has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 9.8 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 4 times more Vitamin E than Raw Broccoli.

Comparing minerals per 7 ounces for Broccoli vs Cookies, gluten-free, lemon wafer:

Raw Broccoli has 5.2 times more Calcium, more Copper, 4.1 times more Iron, 7 times more Magnesium, 11.1 times more Manganese, 1.7 times more Phosphorus, 8.8 times more Potassium, more Selenium, 13.7 times more Zinc and 79.7 times more Water than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 3.4 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 15.1 times more Energy, 65.4 times more Fat, 92.1 times more Saturated Fat, 1.6 times more Omega 3, 52.2 times more Omega 6, 11.2 times more Carbohydrate and 24.9 times more Sugars than Raw Broccoli.
Both Raw Broccoli as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliCookies, gluten-free, lemon waferVS Boiled BroccoliBroccoliVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme filling

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Cookies, gluten-free, lemon wafer

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: