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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cookies, shortbread, reduced fat

28%

67%

7 oz ▼

Macro Nutrients

Broccolivs Cookies, shortbread, reduced fat

2.33%67.5kcal

Energy

31%895kcal

67.5 kcalvs895 kcal

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

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0.76%0.73g

Fat

28.6%27.8g

0.73 gvs27.8 g

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

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0.71%0.23g

Saturated Fat

29%9.3g

0.23 gvs9.3 g

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

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7.8%0.13g

Omega 3

20.7%0.33g

0.13 gvs0.33 g

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

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0.57%0.097g

Omega 6

62%10.5g

0.097 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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10%13g

Carbohydrate

116%151g

13 gvs151 g

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

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4.65%3.37g

Sugars

59.3%43g

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

3.37 gvs43 g

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

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1.86%1.35g

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]

1.35 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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%0.2g

Sucrose

%41.7g

0.2 gvs41.7 g

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

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13.6%5.16g

Fiber

6.8%2.58g

5.16 gvs2.58 g

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

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10%5.6g

Protein

19%10.7g

5.6 gvs10.7 g

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

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Vitamins

Broccolivs Cookies, shortbread, reduced fat

6.84%61.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

61.5 μgvs0 μg

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

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11.7%0.14mg

Vitamin B1

58.4%0.7mg

Thiamine

0.14 mgvs0.7 mg

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

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18%0.23mg

Vitamin B2

48%0.62mg

Riboflavin

0.23 mgvs0.62 mg

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

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7.93%1.27mg

Vitamin B3

40.6%6.5mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs6.5 mg

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

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22.7%1.14mg

Vitamin B5

12.7%0.64mg

Pantothenic acid

1.14 mgvs0.64 mg

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

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26.7%0.35mg

Vitamin B6

11%0.14mg

Pyridoxine

0.35 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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31.3%125μg

Vitamin B9

40%161μg

Folates and Folic Acid

125 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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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%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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10.3%1.55mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

1.55 mgvs4.84 mg

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

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168%202μg

Vitamin K

5.8%6.95μg

Phytomenadione or phylloquinone

202 μgvs6.95 μg

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

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Minerals

Broccolivs Cookies, shortbread, reduced fat

9.33%93mg

Calcium

2.58%25.8mg

93 mgvs25.8 mg

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

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11%0.097mg

Copper

20%0.18mg

0.097 mgvs0.18 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

74%5.9mg

1.45 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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18%0.42mg

Manganese

34%0.78mg

0.42 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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18.7%131mg

Phosphorus

18.7%131mg

131 mgvs131 mg

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

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18.4%627mg

Potassium

5.14%175mg

627 mgvs175 mg

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

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9.02%4.96μg

Selenium

22.4%12.3μg

4.96 μgvs12.3 μg

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

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4.37%65.5mg

Sodium

75.5%1133mg

65.5 mgvs1133 mg

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

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7.4%0.81mg

Zinc

8.84%0.97mg

0.81 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 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 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 7 ounces BroccoliVS Cookies, shortbread, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: