Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate waferVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Boiled Broccoli

23%

68%

7 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Boiled Broccoli

37%1074kcal

Energy

2.4%69.5kcal

1074 kcalvs69.5 kcal

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

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62.2%60.4g

Fat

0.84%0.81g

60.4 gvs0.81 g

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

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95%30.4g

Saturated Fat

0.49%0.16g

30.4 gvs0.16 g

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

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15.4%0.25g

Omega 3

14.8%0.24g

0.25 gvs0.24 g

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

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25%4.23g

Omega 6

0.6%0.1g

4.23 gvs0.1 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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96%125g

Carbohydrate

11%14.2g

125 gvs14.2 g

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

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112%81.3g

Sugars

3.8%2.76g

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

81.3 gvs2.76 g

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

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0%0g

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]

0 gvs1.47 g

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

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%0g

Glucose

%0.97g

0 gvs0.97 g

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

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%73.6g

Sucrose

%0.16g

73.6 gvs0.16 g

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

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8.36%3.18g

Fiber

17.2%6.55g

3.18 gvs6.55 g

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

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14.4%8.06g

Protein

8.43%4.72g

8.06 gvs4.72 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Boiled Broccoli

Vitamin A

17%153μg

RAE, retinol activity equivalents

NA μgvs153 μg

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

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Vitamin B1

10.4%0.13mg

Thiamine

NA mgvs0.13 mg

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

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Vitamin B2

18.8%0.24mg

Riboflavin

NA mgvs0.24 mg

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

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Vitamin B3

6.86%1.1mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.1 mg

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

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17%0.85mg

Vitamin B5

24.4%1.22mg

Pantothenic acid

0.85 mgvs1.22 mg

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

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Vitamin B6

30.5%0.4mg

Pyridoxine

NA 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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Vitamin B9

53.6%214μg

Folates and Folic Acid

NA μgvs214 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

143%129mg

Ascorbic acid

NA mgvs129 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

19%2.88mg

Tocopherols and Tocotrienols

NA mgvs2.88 mg

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

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Vitamin K

233%280μg

Phytomenadione or phylloquinone

NA μgvs280 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Boiled Broccoli

21.6%216mg

Calcium

7.94%79.4mg

216 mgvs79.4 mg

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

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57%0.51mg

Copper

13.5%0.12mg

0.51 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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91%7.3mg

Iron

16.6%1.33mg

7.3 mgvs1.33 mg

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

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19.4%81.4mg

Magnesium

9.92%41.7mg

81.4 mgvs41.7 mg

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

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35.5%0.82mg

Manganese

16.7%0.38mg

0.82 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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41%286mg

Phosphorus

19%133mg

286 mgvs133 mg

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

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20%675mg

Potassium

17%581mg

675 mgvs581 mg

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

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Selenium

5.77%3.18μg

NA μgvs3.18 μg

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

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16%242mg

Sodium

5.42%81.4mg

242 mgvs81.4 mg

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

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14%1.55mg

Zinc

8.1%0.89mg

1.55 mgvs0.89 mg

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

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0.073%2.7g

Water

4.8%177g

2.7 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, gluten-free, chocolate wafer vs Boiled Broccoli:

Boiled and Drained Broccoli contains 1.4 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

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

Cookies, gluten-free, chocolate wafer have 2.7 times more Calcium, 4.2 times more Copper, 5.5 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 3 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 65.1 times more Water than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Boiled and Drained Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookies, gluten-free, chocolate wafer have 15.5 times more Energy, 74.2 times more Fat, 193.7 times more Saturated Fat, 41.8 times more Omega 6, 8.7 times more Carbohydrate, 29.5 times more Sugars and 1.7 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Fructose and 2.1 times more Fiber than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Boiled and Drained Broccoli have similar amounts of Omega 3 per 7 oz.
Both Cookies, gluten-free, chocolate wafer as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferBoiled BroccoliVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate waferVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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