Comparing Nutrients in 7 ounces Cookies, peanut butter sandwich, regularVS Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, peanut butter sandwich, regular

39%

54%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Cookies, peanut butter sandwich, regularvs Broccoli

32.7%949kcal

Energy

2.33%67.5kcal

949 kcalvs67.5 kcal

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

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43%42g

Fat

0.76%0.73g

42 gvs0.73 g

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

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31%9.9g

Saturated Fat

0.71%0.23g

9.9 gvs0.23 g

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

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13.3%0.21g

Omega 3

7.8%0.13g

0.21 gvs0.13 g

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

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43%7.3g

Omega 6

0.57%0.097g

7.3 gvs0.097 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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100%130g

Carbohydrate

10%13g

130 gvs13 g

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

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97%70.3g

Sugars

4.65%3.37g

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

70.3 gvs3.37 g

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

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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]

NA gvs1.35 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

%0.2g

NA gvs0.2 g

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

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9.92%3.77g

Fiber

13.6%5.16g

3.77 gvs5.16 g

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

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31%17.5g

Protein

10%5.6g

17.5 gvs5.6 g

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

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Vitamins

Cookies, peanut butter sandwich, regularvs Broccoli

0.22%2μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

2 μgvs61.5 μg

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

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53.7%0.64mg

Vitamin B1

11.7%0.14mg

Thiamine

0.64 mgvs0.14 mg

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

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40%0.52mg

Vitamin B2

18%0.23mg

Riboflavin

0.52 mgvs0.23 mg

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

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46.4%7.4mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

7.4 mgvs1.27 mg

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

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36.3%1.8mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

1.8 mgvs1.14 mg

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

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21.2%0.28mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.28 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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30.3%121μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

121 μgvs125 μg

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

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19%0.46μg

Vitamin B12

0%0μg

Cobalamin

0.46 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

197%177mg

Ascorbic acid

0.2 mgvs177 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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24.7%3.7mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

3.7 mgvs1.55 mg

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

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6.45%7.74μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

7.74 μgvs202 μg

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

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Minerals

Cookies, peanut butter sandwich, regularvs Broccoli

10.5%105mg

Calcium

9.33%93mg

105 mgvs93 mg

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

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52.3%0.47mg

Copper

11%0.097mg

0.47 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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64.5%5.16mg

Iron

18%1.45mg

5.16 mgvs1.45 mg

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

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23%97mg

Magnesium

9.92%41.7mg

97 mgvs41.7 mg

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

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78.7%1.8mg

Manganese

18%0.42mg

1.8 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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53.3%373mg

Phosphorus

18.7%131mg

373 mgvs131 mg

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

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11.2%381mg

Potassium

18.4%627mg

381 mgvs627 mg

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

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27.8%15.3μg

Selenium

9.02%4.96μg

15.3 μgvs4.96 μg

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

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48.7%730mg

Sodium

4.37%65.5mg

730 mgvs65.5 mg

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

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19%2.1mg

Zinc

7.4%0.81mg

2.1 mgvs0.81 mg

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

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0.15%5.56g

Water

4.8%177g

5.56 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, peanut butter sandwich, regular vs Broccoli:

Cookies, peanut butter sandwich, regular have 4.6 times more Vitamin B1, 2.2 times more Vitamin B2, 5.9 times more Vitamin B3, 1.6 times more Vitamin B5, more Vitamin B12 and 2.4 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 31 times more Vitamin A, 1.3 times more Vitamin B6, 892 times more Vitamin C and 26.1 times more Vitamin K than Cookies, peanut butter sandwich, regular.
Both Cookies, peanut butter sandwich, regular and Raw Broccoli have similar amounts of Vitamin B9 per 7 oz.
Both Cookies, peanut butter sandwich, regular as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, peanut butter sandwich, regular vs Broccoli:

Cookies, peanut butter sandwich, regular have 4.8 times more Copper, 3.6 times more Iron, 2.3 times more Magnesium, 4.3 times more Manganese, 2.8 times more Phosphorus, 3.1 times more Selenium, 11.2 times more Sodium and 2.6 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Potassium and 31.9 times more Water than Cookies, peanut butter sandwich, regular.
Both Cookies, peanut butter sandwich, regular and Raw Broccoli have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookies, peanut butter sandwich, regular have 14.1 times more Energy, 57 times more Fat, 43.8 times more Saturated Fat, 1.7 times more Omega 3, 75.3 times more Omega 6, 9.9 times more Carbohydrate, 20.8 times more Sugars and 3.1 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Fiber than Cookies, peanut butter sandwich, regular.
Both Cookies, peanut butter sandwich, regular as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, peanut butter sandwich, regularVS Cookies, shortbread, commercially prepared, plainBroccoliVS Cookies, shortbread, commercially prepared, plainCookies, peanut butter sandwich, regularVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Cookies, peanut butter sandwich, regularVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: