Comparing Nutrients in 100 grams Boiled BroccoliVS Cookies, sugar wafers with creme filling, regular

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Cookies, sugar wafers with creme filling, regular

41%

56%

100 g ▼

Macro Nutrients

Boiled Broccolivs Cookies, sugar wafers with creme filling, regular

1.2%35kcal

Energy

17.3%502kcal

35 kcalvs502 kcal

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

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0.42%0.41g

Fat

24%23.2g

0.41 gvs23.2 g

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

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0.25%0.079g

Saturated Fat

37%12g

0.079 gvs12 g

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

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7.44%0.12g

Omega 3

5.75%0.092g

0.12 gvs0.092 g

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

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0.3%0.051g

Omega 6

15%2.55g

0.051 gvs2.55 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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5.52%7.18g

Carbohydrate

54.3%70.6g

7.18 gvs70.6 g

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

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1.9%1.4g

Sugars

59.2%43g

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

1.4 gvs43 g

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

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1.02%0.74g

Fructose

0%0g

≤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]

0.74 gvs0 g

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

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%0.49g

Glucose

%0g

0.49 gvs0 g

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

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%0.08g

Sucrose

%40.6g

0.08 gvs40.6 g

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

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8.7%3.3g

Fiber

4.2%1.6g

3.3 gvs1.6 g

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

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4.25%2.38g

Protein

6.86%3.84g

2.38 gvs3.84 g

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

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Vitamins

Boiled Broccolivs Cookies, sugar wafers with creme filling, regular

8.56%77μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

77 μgvs0 μg

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

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5.25%0.063mg

Vitamin B1

3.1%0.037mg

Thiamine

0.063 mgvs0.037 mg

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

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9.46%0.12mg

Vitamin B2

9.23%0.12mg

Riboflavin

0.12 mgvs0.12 mg

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

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3.46%0.55mg

Vitamin B3

13.6%2.2mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs2.2 mg

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

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12.3%0.62mg

Vitamin B5

7.9%0.4mg

Pantothenic acid

0.62 mgvs0.4 mg

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

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15.4%0.2mg

Vitamin B6

3.3%0.043mg

Pyridoxine

0.2 mgvs0.043 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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27%108μg

Vitamin B9

19.3%77μg

Folates and Folic Acid

108 μgvs77 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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72%65mg

Vitamin C

0%0mg

Ascorbic acid

65 mgvs0 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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9.67%1.45mg

Vitamin E

16.7%2.5mg

Tocopherols and Tocotrienols

1.45 mgvs2.5 mg

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

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118%141μg

Vitamin K

1.75%2.1μg

Phytomenadione or phylloquinone

141 μgvs2.1 μg

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

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Minerals

Boiled Broccolivs Cookies, sugar wafers with creme filling, regular

4%40mg

Calcium

2.7%27mg

40 mgvs27 mg

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

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6.78%0.061mg

Copper

7.33%0.066mg

0.061 mgvs0.066 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.1%4μg

Fluoride

0%0μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

4 μgvs0 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.38%0.67mg

Iron

46.6%3.73mg

0.67 mgvs3.73 mg

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

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5%21mg

Magnesium

3.8%16mg

21 mgvs16 mg

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

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8.43%0.19mg

Manganese

18.3%0.42mg

0.19 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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9.57%67mg

Phosphorus

10.3%72mg

67 mgvs72 mg

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

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8.6%293mg

Potassium

3.44%117mg

293 mgvs117 mg

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

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2.9%1.6μg

Selenium

6.73%3.7μg

1.6 μgvs3.7 μg

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

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2.73%41mg

Sodium

6.87%103mg

41 mgvs103 mg

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

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4.1%0.45mg

Zinc

3.9%0.43mg

0.45 mgvs0.43 mg

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

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2.4%89.3g

Water

0.045%1.66g

89.3 gvs1.66 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Broccoli vs Cookies, sugar wafers with creme filling, regular:

Boiled and Drained Broccoli has more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 4.7 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 67.2 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
While Cookies, sugar wafers with creme filling, regular contain 3.9 times more Vitamin B3 and 1.7 times more Vitamin E than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cookies, sugar wafers with creme filling, regular have similar amounts of Vitamin B2 per 100 g.
Both Boiled and Drained Broccoli as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Cookies, sugar wafers with creme filling, regular:

Boiled and Drained Broccoli has 1.5 times more Calcium, 1.3 times more Magnesium, 2.5 times more Potassium and 53.8 times more Water than Cookies, sugar wafers with creme filling, regular.
While Cookies, sugar wafers with creme filling, regular contain 5.6 times more Iron, 2.2 times more Manganese, 2.3 times more Selenium and 2.5 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cookies, sugar wafers with creme filling, regular have similar amounts of Copper, Phosphorus and Zinc per 100 g.
Both Boiled and Drained Broccoli as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

Boiled and Drained Broccoli has 1.3 times more Omega 3, more Fructose and 2.1 times more Fiber than Cookies, sugar wafers with creme filling, regular.
While Cookies, sugar wafers with creme filling, regular contain 14.3 times more Energy, 56.7 times more Fat, 150.6 times more Saturated Fat, 50.1 times more Omega 6, 9.8 times more Carbohydrate, 30.9 times more Sugars and 1.6 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Boiled BroccoliVS Frozen Chopped BroccoliCookies, sugar wafers with creme filling, regularVS Frozen Chopped BroccoliBoiled BroccoliVS Cookies, vanilla sandwich with creme fillingCookies, sugar wafers with creme filling, regularVS Cookies, vanilla sandwich with creme filling

Compare Foods

Comparing Nutrients in 100 grams Boiled BroccoliVS Cookies, sugar wafers with creme filling, regular

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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