Comparing Nutrients in 7 ounces Cookies, coconut macaroonVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon

44%

53%

Boiled Broccoli

23%

68%

7 oz ▼

Macro Nutrients

Cookies, coconut macaroonvs Boiled Broccoli

31.5%913kcal

Energy

2.4%69.5kcal

913 kcalvs69.5 kcal

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

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46%44.7g

Fat

0.84%0.81g

44.7 gvs0.81 g

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

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125%40g

Saturated Fat

0.49%0.16g

40 gvs0.16 g

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

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5.95%0.095g

Omega 3

14.8%0.24g

0.095 gvs0.24 g

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

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8.9%1.5g

Omega 6

0.6%0.1g

1.5 gvs0.1 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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93%121g

Carbohydrate

11%14.2g

121 gvs14.2 g

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

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124%89.6g

Sugars

3.8%2.76g

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

89.6 gvs2.76 g

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

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Fructose

2.03%1.47g

≤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]

NA gvs1.47 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.16g

NA gvs0.16 g

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

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26.6%10g

Fiber

17.2%6.55g

10 gvs6.55 g

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

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10.7%6g

Protein

8.43%4.72g

6 gvs4.72 g

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

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Vitamins

Cookies, coconut macaroonvs Boiled Broccoli

0%0μg

Vitamin A

17%153μg

RAE, retinol activity equivalents

0 μgvs153 μg

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

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3.3%0.04mg

Vitamin B1

10.4%0.13mg

Thiamine

0.04 mgvs0.13 mg

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

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9.16%0.12mg

Vitamin B2

18.8%0.24mg

Riboflavin

0.12 mgvs0.24 mg

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

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2.73%0.44mg

Vitamin B3

6.86%1.1mg

Niacin, nicotinic acid, niacinamide

0.44 mgvs1.1 mg

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

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Vitamin B5

24.4%1.22mg

Pantothenic acid

NA mgvs1.22 mg

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

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14.7%0.19mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.19 mgvs0.4 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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1.5%5.95μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

5.95 μgvs214 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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0%0mg

Vitamin C

143%129mg

Ascorbic acid

0 mgvs129 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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2.5%0.38mg

Vitamin E

19%2.88mg

Tocopherols and Tocotrienols

0.38 mgvs2.88 mg

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

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1.8%2.2μg

Vitamin K

233%280μg

Phytomenadione or phylloquinone

2.2 μgvs280 μg

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

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Minerals

Cookies, coconut macaroonvs Boiled Broccoli

0.99%9.92mg

Calcium

7.94%79.4mg

9.92 mgvs79.4 mg

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

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59.3%0.53mg

Copper

13.5%0.12mg

0.53 mgvs0.12 mg

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

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Fluoride

0.2%7.94μg

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

NA μgvs7.94 μg

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

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20.3%1.63mg

Iron

16.6%1.33mg

1.63 mgvs1.33 mg

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

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13.7%57.5mg

Magnesium

9.92%41.7mg

57.5 mgvs41.7 mg

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

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Manganese

16.7%0.38mg

NA mgvs0.38 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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19.3%135mg

Phosphorus

19%133mg

135 mgvs133 mg

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

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7.18%244mg

Potassium

17%581mg

244 mgvs581 mg

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

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24.5%13.5μg

Selenium

5.77%3.18μg

13.5 μgvs3.18 μg

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

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32%478mg

Sodium

5.42%81.4mg

478 mgvs81.4 mg

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

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13%1.45mg

Zinc

8.1%0.89mg

1.45 mgvs0.89 mg

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

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0.62%23g

Water

4.8%177g

23 gvs177 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 Cookies, coconut macaroon vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 3.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B6, 36 times more Vitamin B9, more Vitamin C, 7.6 times more Vitamin E and 128.3 times more Vitamin K than Cookies, coconut macaroon.
Both Cookies, coconut macaroon as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, coconut macaroon vs Boiled Broccoli:

Cookies, coconut macaroon have 4.4 times more Copper, 1.2 times more Iron, 1.4 times more Magnesium, 4.3 times more Selenium, 5.9 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 8 times more Calcium, 2.4 times more Potassium and 7.8 times more Water than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Boiled and Drained Broccoli have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookies, coconut macaroon have 13.1 times more Energy, 55 times more Fat, 254.4 times more Saturated Fat, 14.9 times more Omega 6, 8.5 times more Carbohydrate, 32.5 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.5 times more Omega 3 than Cookies, coconut macaroon.
Both Cookies, coconut macaroon as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, coconut macaroonVS Cookies, shortbread, reduced fatBoiled BroccoliVS Cookies, shortbread, reduced fatCookies, coconut macaroonVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Cookies, coconut macaroonVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: