Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coatedVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, graham crackers, chocolate-coated

45%

52%

Frozen Chopped Broccoli

34%

58%

7 oz ▼

Macro Nutrients

Cookies, graham crackers, chocolate-coatedvs Frozen Chopped Broccoli

34.2%992kcal

Energy

1.78%51.6kcal

992 kcalvs51.6 kcal

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

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52.8%51g

Fat

0.59%0.58g

51 gvs0.58 g

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

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107%34g

Saturated Fat

0.27%0.087g

34 gvs0.087 g

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

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6.57%0.11g

Omega 3

13%0.21g

0.11 gvs0.21 g

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

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52.6%8.94g

Omega 6

0.36%0.062g

8.94 gvs0.062 g

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

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0.68%2mg

Cholesterol

0%0mg

2 mgvs0 mg

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

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102%133g

Carbohydrate

7.3%9.5g

133 gvs9.5 g

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

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102%74g

Sugars

3.7%2.68g

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

74 gvs2.68 g

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

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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]

NA gvs1.65 g

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

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Glucose

%1.5g

NA gvs1.5 g

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

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Sucrose

NA gvsNA g

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

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11.5%4.37g

Fiber

15.7%5.95g

4.37 gvs5.95 g

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

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14%7.94g

Protein

9.96%5.58g

7.94 gvs5.58 g

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

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Vitamins

Cookies, graham crackers, chocolate-coatedvs Frozen Chopped Broccoli

0.44%3.97μg

Vitamin A

11.5%103μg

RAE, retinol activity equivalents

3.97 μgvs103 μg

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

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44.7%0.54mg

Vitamin B1

8.76%0.11mg

Thiamine

0.54 mgvs0.11 mg

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

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23%0.3mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.3 mgvs0.19 mg

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

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21%3.37mg

Vitamin B3

5.83%0.93mg

Niacin, nicotinic acid, niacinamide

3.37 mgvs0.93 mg

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

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15%0.75mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.75 mgvs0.55 mg

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

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9.77%0.13mg

Vitamin B6

20%0.26mg

Pyridoxine

0.13 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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25%99μg

Vitamin B9

33.2%133μg

Folates and Folic Acid

99 μgvs133 μg

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

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8.27%0.2μg

Vitamin B12

0%0μg

Cobalamin

0.2 μgvs0 μg

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

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0.22%0.2mg

Vitamin C

124%112mg

Ascorbic acid

0.2 mgvs112 mg

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

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0.33%2IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

2 IUvs0 IU

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

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13%1.96mg

Vitamin E

16%2.42mg

Tocopherols and Tocotrienols

1.96 mgvs2.42 mg

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

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10.6%12.7μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

12.7 μgvs161 μg

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

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Minerals

Cookies, graham crackers, chocolate-coatedvs Frozen Chopped Broccoli

9.13%91mg

Calcium

11%111mg

91 mgvs111 mg

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

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42.8%0.38mg

Copper

8.38%0.075mg

0.38 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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49.6%3.97mg

Iron

20%1.6mg

3.97 mgvs1.6 mg

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

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7.56%31.8mg

Magnesium

8.5%35.7mg

31.8 mgvs35.7 mg

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

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40%0.92mg

Manganese

25.4%0.58mg

0.92 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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24.7%173mg

Phosphorus

14%99mg

173 mgvs99 mg

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

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15.6%530mg

Potassium

12.4%421mg

530 mgvs421 mg

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

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40%22μg

Selenium

10%5.56μg

22 μgvs5.56 μg

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

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35%526mg

Sodium

3.18%47.6mg

526 mgvs47.6 mg

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

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3.6%0.4mg

Zinc

8.66%0.95mg

0.4 mgvs0.95 mg

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

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0.11%3.97g

Water

4.9%181g

3.97 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, graham crackers, chocolate-coated vs Frozen Chopped Broccoli:

Cookies, graham crackers, chocolate-coated have 5.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 2 times more Vitamin B6, 1.3 times more Vitamin B9, 564 times more Vitamin C and 12.7 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 7 oz.
Both Cookies, graham crackers, chocolate-coated as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, graham crackers, chocolate-coated vs Frozen Chopped Broccoli:

Cookies, graham crackers, chocolate-coated have 5.1 times more Copper, 2.5 times more Iron, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 4 times more Selenium and 11 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Zinc and 45.7 times more Water than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookies, graham crackers, chocolate-coated have 19.2 times more Energy, 89 times more Fat, 390.9 times more Saturated Fat, 145.4 times more Omega 6, 14 times more Carbohydrate, 27.6 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2 times more Omega 3 and 1.4 times more Fiber than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, graham crackers, chocolate-coatedVS Cookies, molassesFrozen Chopped BroccoliVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coatedVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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