Comparing Nutrients in 100 grams BroccoliVS Cookies, graham crackers, chocolate-coated

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cookies, graham crackers, chocolate-coated

45%

52%

100 g ▼

Macro Nutrients

Broccolivs Cookies, graham crackers, chocolate-coated

1.17%34kcal

Energy

17.2%500kcal

34 kcalvs500 kcal

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

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0.38%0.37g

Fat

26.6%26g

0.37 gvs26 g

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

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0.36%0.11g

Saturated Fat

53.8%17g

0.11 gvs17 g

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

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3.94%0.063g

Omega 3

3.3%0.053g

0.063 gvs0.053 g

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

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0.29%0.049g

Omega 6

26.5%4.5g

0.049 gvs4.5 g

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

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0%0mg

Cholesterol

0.34%1mg

0 mgvs1 mg

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

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5.1%6.64g

Carbohydrate

51.4%66.8g

6.64 gvs66.8 g

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

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2.34%1.7g

Sugars

51.4%37.3g

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

1.7 gvs37.3 g

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

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0.94%0.68g

Fructose

≤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]

0.68 gvsNA g

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

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%0.49g

Glucose

0.49 gvsNA g

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

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%0.1g

Sucrose

0.1 gvsNA g

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

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6.84%2.6g

Fiber

5.8%2.2g

2.6 gvs2.2 g

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

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5.04%2.82g

Protein

7.14%4g

2.82 gvs4 g

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

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Vitamins

Broccolivs Cookies, graham crackers, chocolate-coated

3.44%31μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

31 μgvs2 μg

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

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5.9%0.071mg

Vitamin B1

22.5%0.27mg

Thiamine

0.071 mgvs0.27 mg

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

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9%0.12mg

Vitamin B2

11.5%0.15mg

Riboflavin

0.12 mgvs0.15 mg

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

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4%0.64mg

Vitamin B3

10.6%1.7mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs1.7 mg

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

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11.5%0.57mg

Vitamin B5

7.54%0.38mg

Pantothenic acid

0.57 mgvs0.38 mg

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

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13.5%0.18mg

Vitamin B6

4.92%0.064mg

Pyridoxine

0.18 mgvs0.064 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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15.8%63μg

Vitamin B9

12.5%50μg

Folates and Folic Acid

63 μgvs50 μg

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

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0%0μg

Vitamin B12

4.17%0.1μg

Cobalamin

0 μgvs0.1 μg

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

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99%89.2mg

Vitamin C

0.11%0.1mg

Ascorbic acid

89.2 mgvs0.1 mg

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

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0%0IU

Vitamin D

0.17%1IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs1 IU

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

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5.2%0.78mg

Vitamin E

6.6%0.99mg

Tocopherols and Tocotrienols

0.78 mgvs0.99 mg

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

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84.7%102μg

Vitamin K

5.33%6.4μg

Phytomenadione or phylloquinone

102 μgvs6.4 μg

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

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Minerals

Broccolivs Cookies, graham crackers, chocolate-coated

4.7%47mg

Calcium

4.6%46mg

47 mgvs46 mg

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

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5.44%0.049mg

Copper

21.6%0.19mg

0.049 mgvs0.19 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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9.13%0.73mg

Iron

25%2mg

0.73 mgvs2 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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9.13%0.21mg

Manganese

20%0.46mg

0.21 mgvs0.46 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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9.43%66mg

Phosphorus

12.4%87mg

66 mgvs87 mg

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

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9.3%316mg

Potassium

7.85%267mg

316 mgvs267 mg

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

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4.55%2.5μg

Selenium

20%11μg

2.5 μgvs11 μg

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

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2.2%33mg

Sodium

17.7%265mg

33 mgvs265 mg

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

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3.73%0.41mg

Zinc

1.8%0.2mg

0.41 mgvs0.2 mg

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

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2.4%89.3g

Water

0.054%2g

89.3 gvs2 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 Broccoli vs Cookies, graham crackers, chocolate-coated:

Raw Broccoli has 15.5 times more Vitamin A, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9, 892 times more Vitamin C and 15.9 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
While Cookies, graham crackers, chocolate-coated contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, more Vitamin B12 and 1.3 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Cookies, graham crackers, chocolate-coated:

Raw Broccoli has 1.3 times more Magnesium, 2.1 times more Zinc and 44.7 times more Water than Cookies, graham crackers, chocolate-coated.
While Cookies, graham crackers, chocolate-coated contain 4 times more Copper, 2.7 times more Iron, 2.2 times more Manganese, 1.3 times more Phosphorus, 4.4 times more Selenium and 8 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Cookies, graham crackers, chocolate-coated have similar amounts of Calcium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

Cookies, graham crackers, chocolate-coated contain 14.7 times more Energy, 69.7 times more Fat, 150.9 times more Saturated Fat, 92 times more Omega 6, 10.1 times more Carbohydrate, 21.9 times more Sugars and 1.4 times more Protein than Raw Broccoli.
Both Raw Broccoli and Cookies, graham crackers, chocolate-coated have similar amounts of Omega 3 and Fiber per 100 g.
Both Raw Broccoli as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

BroccoliVS Boiled BroccoliCookies, graham crackers, chocolate-coatedVS Boiled BroccoliBroccoliVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS Cookies, molasses

Compare Foods

Comparing Nutrients in 100 grams BroccoliVS Cookies, graham crackers, chocolate-coated

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: