Comparing Nutrients in 7 ounces BroccoliVS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cookies, oatmeal sandwich, with creme filling

41%

56%

7 oz ▼

Macro Nutrients

Broccolivs Cookies, oatmeal sandwich, with creme filling

2.33%67.5kcal

Energy

27.2%790kcal

67.5 kcalvs790 kcal

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

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0.76%0.73g

Fat

37.4%36.3g

0.73 gvs36.3 g

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

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0.71%0.23g

Saturated Fat

32.4%10.4g

0.23 gvs10.4 g

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

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7.8%0.13g

Omega 3

54.7%0.88g

0.13 gvs0.88 g

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

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0.57%0.097g

Omega 6

81.6%14g

0.097 gvs14 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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10%13g

Carbohydrate

85%110g

13 gvs110 g

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

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4.65%3.37g

Sugars

86%62.2g

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

3.37 gvs62.2 g

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

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1.86%1.35g

Fructose

≤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 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.2g

Sucrose

0.2 gvsNA g

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

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13.6%5.16g

Fiber

13.6%5.16g

5.16 gvs5.16 g

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

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10%5.6g

Protein

9.25%5.18g

5.6 gvs5.18 g

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

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Vitamins

Broccolivs Cookies, oatmeal sandwich, with creme filling

6.84%61.5μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

61.5 μgvs2 μg

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

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11.7%0.14mg

Vitamin B1

39%0.47mg

Thiamine

0.14 mgvs0.47 mg

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

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18%0.23mg

Vitamin B2

17%0.22mg

Riboflavin

0.23 mgvs0.22 mg

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

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7.93%1.27mg

Vitamin B3

14.2%2.27mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs2.27 mg

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

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22.7%1.14mg

Vitamin B5

11.4%0.57mg

Pantothenic acid

1.14 mgvs0.57 mg

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

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26.7%0.35mg

Vitamin B6

7.02%0.091mg

Pyridoxine

0.35 mgvs0.091 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

19%75.4μg

Folates and Folic Acid

125 μgvs75.4 μg

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

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0%0μg

Vitamin B12

0.83%0.02μg

Cobalamin

0 μgvs0.02 μg

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

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197%177mg

Vitamin C

0%0mg

Ascorbic acid

177 mgvs0 mg

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

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0%0IU

Vitamin D

0.33%2IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs2 IU

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

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10.3%1.55mg

Vitamin E

29.2%4.4mg

Tocopherols and Tocotrienols

1.55 mgvs4.4 mg

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

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168%202μg

Vitamin K

8.93%10.7μg

Phytomenadione or phylloquinone

202 μgvs10.7 μg

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

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Minerals

Broccolivs Cookies, oatmeal sandwich, with creme filling

9.33%93mg

Calcium

0%0mg

93 mgvs0 mg

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

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11%0.097mg

Copper

30.2%0.27mg

0.097 mgvs0.27 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

46.6%3.73mg

1.45 mgvs3.73 mg

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

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9.92%41.7mg

Magnesium

16.5%69.5mg

41.7 mgvs69.5 mg

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

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18%0.42mg

Manganese

71%1.64mg

0.42 mgvs1.64 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

26.6%187mg

131 mgvs187 mg

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

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18.4%627mg

Potassium

7.94%270mg

627 mgvs270 mg

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

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9.02%4.96μg

Selenium

24.5%13.5μg

4.96 μgvs13.5 μg

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

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4.37%65.5mg

Sodium

66%992mg

65.5 mgvs992 mg

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

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7.4%0.81mg

Zinc

12%1.33mg

0.81 mgvs1.33 mg

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

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4.8%177g

Water

1.2%44g

177 gvs44 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, oatmeal sandwich, with creme filling:

Raw Broccoli has 31 times more Vitamin A, 2 times more Vitamin B5, 3.8 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 18.8 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
While Cookies, oatmeal sandwich, with creme filling contain 3.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.8 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli and Cookies, oatmeal sandwich, with creme filling have similar amounts of Vitamin B2 per 7 oz.
Both Raw Broccoli as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Cookies, oatmeal sandwich, with creme filling:

Raw Broccoli has more Calcium, 2.3 times more Potassium and 4 times more Water than Cookies, oatmeal sandwich, with creme filling.
While Cookies, oatmeal sandwich, with creme filling contain 2.8 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 3.9 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Selenium, 15.2 times more Sodium and 1.6 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

Cookies, oatmeal sandwich, with creme filling contain 11.7 times more Energy, 49.4 times more Fat, 45.8 times more Saturated Fat, 7 times more Omega 3, 142.7 times more Omega 6, 8.4 times more Carbohydrate and 18.4 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Cookies, oatmeal sandwich, with creme filling have similar amounts of Fiber and Protein per 7 oz.
Both Raw Broccoli as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliCookies, oatmeal sandwich, with creme fillingVS Boiled BroccoliBroccoliVS Waffles, whole wheat, lowfat, frozen, ready-to-heatCookies, oatmeal sandwich, with creme fillingVS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: