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

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Broccoli

37%1074kcal

Energy

2.33%67.5kcal

1074 kcalvs67.5 kcal

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

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62.2%60.4g

Fat

0.76%0.73g

60.4 gvs0.73 g

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

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95%30.4g

Saturated Fat

0.71%0.23g

30.4 gvs0.23 g

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

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15.4%0.25g

Omega 3

7.8%0.13g

0.25 gvs0.13 g

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

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25%4.23g

Omega 6

0.57%0.097g

4.23 gvs0.097 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

10%13g

125 gvs13 g

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

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112%81.3g

Sugars

4.65%3.37g

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

81.3 gvs3.37 g

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

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0%0g

Fructose

1.86%1.35g

≤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 gvs1.35 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

%0.2g

73.6 gvs0.2 g

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

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8.36%3.18g

Fiber

13.6%5.16g

3.18 gvs5.16 g

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

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14.4%8.06g

Protein

10%5.6g

8.06 gvs5.6 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Broccoli

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

NA μgvs61.5 μg

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

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Vitamin B1

11.7%0.14mg

Thiamine

NA mgvs0.14 mg

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

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Vitamin B2

18%0.23mg

Riboflavin

NA mgvs0.23 mg

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

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Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.27 mg

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

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17%0.85mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.85 mgvs1.14 mg

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

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Vitamin B6

26.7%0.35mg

Pyridoxine

NA mgvs0.35 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

31.3%125μg

Folates and Folic Acid

NA μgvs125 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

197%177mg

Ascorbic acid

NA mgvs177 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

10.3%1.55mg

Tocopherols and Tocotrienols

NA mgvs1.55 mg

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

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Vitamin K

168%202μg

Phytomenadione or phylloquinone

NA μgvs202 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Broccoli

21.6%216mg

Calcium

9.33%93mg

216 mgvs93 mg

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

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57%0.51mg

Copper

11%0.097mg

0.51 mgvs0.097 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

18%1.45mg

7.3 mgvs1.45 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

18%0.42mg

0.82 mgvs0.42 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

18.7%131mg

286 mgvs131 mg

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

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20%675mg

Potassium

18.4%627mg

675 mgvs627 mg

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

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Selenium

9.02%4.96μg

NA μgvs4.96 μg

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

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16%242mg

Sodium

4.37%65.5mg

242 mgvs65.5 mg

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

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14%1.55mg

Zinc

7.4%0.81mg

1.55 mgvs0.81 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 Broccoli:

Raw Broccoli contains 1.3 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

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

Cookies, gluten-free, chocolate wafer have 2.3 times more Calcium, 5.3 times more Copper, 5 times more Iron, 2 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 3.7 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 65.2 times more Water than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookies, gluten-free, chocolate wafer have 15.9 times more Energy, 82.2 times more Fat, 134.2 times more Saturated Fat, 2 times more Omega 3, 43.6 times more Omega 6, 9.5 times more Carbohydrate, 24.1 times more Sugars and 1.4 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Fiber than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferBroccoliVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: