Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-coveredVS Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered

47%

50%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs Broccoli

36%1044kcal

Energy

2.33%67.5kcal

1044 kcalvs67.5 kcal

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

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56.4%54.8g

Fat

0.76%0.73g

54.8 gvs0.73 g

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

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107%34.2g

Saturated Fat

0.71%0.23g

34.2 gvs0.23 g

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

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36%0.57g

Omega 3

7.8%0.13g

0.57 gvs0.13 g

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

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45.4%7.7g

Omega 6

0.57%0.097g

7.7 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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101%131g

Carbohydrate

10%13g

131 gvs13 g

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

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142%103g

Sugars

4.65%3.37g

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

103 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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17.8%6.75g

Fiber

13.6%5.16g

6.75 gvs5.16 g

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

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12.2%6.85g

Protein

10%5.6g

6.85 gvs5.6 g

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

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Vitamins

Cookies, sugar wafer, chocolate-coveredvs 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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15.5%0.19mg

Vitamin B1

11.7%0.14mg

Thiamine

0.19 mgvs0.14 mg

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

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33%0.43mg

Vitamin B2

18%0.23mg

Riboflavin

0.43 mgvs0.23 mg

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

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7.96%1.27mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs1.27 mg

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

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Vitamin B5

22.7%1.14mg

Pantothenic acid

NA mgvs1.14 mg

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

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7.33%0.095mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.095 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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7.44%29.8μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

29.8 μgvs125 μg

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

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12.4%0.3μg

Vitamin B12

0%0μg

Cobalamin

0.3 μgvs0 μg

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

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0%0mg

Vitamin C

197%177mg

Ascorbic acid

0 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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28.6%4.3mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

4.3 mgvs1.55 mg

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

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11.4%13.7μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

13.7 μgvs202 μg

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

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Minerals

Cookies, sugar wafer, chocolate-coveredvs Broccoli

0%0mg

Calcium

9.33%93mg

0 mgvs93 mg

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

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58.4%0.53mg

Copper

11%0.097mg

0.53 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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30.8%2.46mg

Iron

18%1.45mg

2.46 mgvs1.45 mg

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

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21.3%89.3mg

Magnesium

9.92%41.7mg

89.3 mgvs41.7 mg

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

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Manganese

18%0.42mg

NA 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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33%232mg

Phosphorus

18.7%131mg

232 mgvs131 mg

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

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18%617mg

Potassium

18.4%627mg

617 mgvs627 mg

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

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19.5%10.7μg

Selenium

9.02%4.96μg

10.7 μgvs4.96 μg

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

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18.3%274mg

Sodium

4.37%65.5mg

274 mgvs65.5 mg

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

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11%1.2mg

Zinc

7.4%0.81mg

1.2 mgvs0.81 mg

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

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0.093%3.43g

Water

4.8%177g

3.43 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, sugar wafer, chocolate-covered vs Broccoli:

Cookies, sugar wafer, chocolate-covered have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, more Vitamin B12 and 2.8 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 31 times more Vitamin A, 3.6 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 14.7 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Raw Broccoli have similar amounts of Vitamin B3 per 7 oz.
Both Cookies, sugar wafer, chocolate-covered as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, sugar wafer, chocolate-covered vs Broccoli:

Cookies, sugar wafer, chocolate-covered have 5.4 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Selenium, 4.2 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
While Raw Broccoli contains more Calcium and 51.6 times more Water than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Raw Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookies, sugar wafer, chocolate-covered have 15.5 times more Energy, 74.6 times more Fat, 151.2 times more Saturated Fat, 4.6 times more Omega 3, 79.3 times more Omega 6, 9.9 times more Carbohydrate, 30.4 times more Sugars, 1.3 times more Fiber and 1.2 times more Protein than Raw Broccoli.
Both Cookies, sugar wafer, chocolate-covered as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheatBroccoliVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-coveredVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: