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

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Frozen Chopped Broccoli

34%

58%

7 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Frozen Chopped Broccoli

37%1074kcal

Energy

1.78%51.6kcal

1074 kcalvs51.6 kcal

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

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62.2%60.4g

Fat

0.59%0.58g

60.4 gvs0.58 g

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

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95%30.4g

Saturated Fat

0.27%0.087g

30.4 gvs0.087 g

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

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15.4%0.25g

Omega 3

13%0.21g

0.25 gvs0.21 g

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

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25%4.23g

Omega 6

0.36%0.062g

4.23 gvs0.062 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

7.3%9.5g

125 gvs9.5 g

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

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112%81.3g

Sugars

3.7%2.68g

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

81.3 gvs2.68 g

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

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0%0g

Fructose

2.27%1.65g

≤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 gvs1.65 g

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

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%0g

Glucose

%1.5g

0 gvs1.5 g

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

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%73.6g

Sucrose

73.6 gvsNA g

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

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8.36%3.18g

Fiber

15.7%5.95g

3.18 gvs5.95 g

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

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14.4%8.06g

Protein

9.96%5.58g

8.06 gvs5.58 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Frozen Chopped Broccoli

Vitamin A

11.5%103μg

RAE, retinol activity equivalents

NA μgvs103 μg

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

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Vitamin B1

8.76%0.11mg

Thiamine

NA mgvs0.11 mg

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

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Vitamin B2

14.7%0.19mg

Riboflavin

NA mgvs0.19 mg

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

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Vitamin B3

5.83%0.93mg

Niacin, nicotinic acid, niacinamide

NA mgvs0.93 mg

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

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17%0.85mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.85 mgvs0.55 mg

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

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Vitamin B6

20%0.26mg

Pyridoxine

NA mgvs0.26 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

33.2%133μg

Folates and Folic Acid

NA μgvs133 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

124%112mg

Ascorbic acid

NA mgvs112 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

16%2.42mg

Tocopherols and Tocotrienols

NA mgvs2.42 mg

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

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Vitamin K

134%161μg

Phytomenadione or phylloquinone

NA μgvs161 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Frozen Chopped Broccoli

21.6%216mg

Calcium

11%111mg

216 mgvs111 mg

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

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57%0.51mg

Copper

8.38%0.075mg

0.51 mgvs0.075 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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91%7.3mg

Iron

20%1.6mg

7.3 mgvs1.6 mg

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

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19.4%81.4mg

Magnesium

8.5%35.7mg

81.4 mgvs35.7 mg

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

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35.5%0.82mg

Manganese

25.4%0.58mg

0.82 mgvs0.58 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

14%99mg

286 mgvs99 mg

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

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20%675mg

Potassium

12.4%421mg

675 mgvs421 mg

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

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Selenium

10%5.56μg

NA μgvs5.56 μg

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

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16%242mg

Sodium

3.18%47.6mg

242 mgvs47.6 mg

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

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14%1.55mg

Zinc

8.66%0.95mg

1.55 mgvs0.95 mg

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

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0.073%2.7g

Water

4.9%181g

2.7 gvs181 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 Frozen Chopped Broccoli:

Cookies, gluten-free, chocolate wafer have 1.5 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.

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

Cookies, gluten-free, chocolate wafer have 1.9 times more Calcium, 6.8 times more Copper, 4.5 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 5.1 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 66.8 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 7 ounces:

Cookies, gluten-free, chocolate wafer have 20.8 times more Energy, 104.9 times more Fat, 347.7 times more Saturated Fat, 68.8 times more Omega 6, 13.1 times more Carbohydrate, 30.4 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Fructose and 1.9 times more Fiber than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 7 oz.
Both Cookies, gluten-free, chocolate wafer as well as Frozen Chopped Broccoli, Unprepared 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 waferFrozen Chopped BroccoliVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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