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Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate waferVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer
3%
51%
46%
Boiled Broccoli
23%
9%
68%
100 g ▼

Macro Nutrients

18.7%541kcal
Energy
1.2%35kcal
541 kcalvs35 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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31.4%30.4g
Fat
0.42%0.41g
30.4 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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48%15.3g
Saturated Fat
0.25%0.079g
15.3 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.75%0.12g
Omega 3
7.44%0.12g
0.12 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.6%2.13g
Omega 6
0.3%0.051g
2.13 gvs0.051 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48.3%63g
Carbohydrate
5.52%7.18g
63 gvs7.18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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56.5%41g
Sugars
1.9%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
41 gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
1.02%0.74g
≤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 gvs0.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%0.49g
0 gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%37g
Sucrose
%0.08g
37 gvs0.08 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.2%1.6g
Fiber
8.7%3.3g
1.6 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.25%4.06g
Protein
4.25%2.38g
4.06 gvs2.38 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
8.56%77μg
RAE, retinol activity equivalents
NA μgvs77 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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NA
Vitamin B1
5.25%0.063mg
Thiamine
NA mgvs0.063 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
9.46%0.12mg
Riboflavin
NA mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
3.46%0.55mg
Niacin, nicotinic acid, niacinamide
NA mgvs0.55 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.6%0.43mg
Vitamin B5
12.3%0.62mg
Pantothenic acid
0.43 mgvs0.62 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
15.4%0.2mg
Pyridoxine
NA mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
27%108μg
Folates and Folic Acid
NA μgvs108 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
72%65mg
Ascorbic acid
NA mgvs65 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
9.67%1.45mg
Tocopherols and Tocotrienols
NA mgvs1.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
118%141μg
Phytomenadione or phylloquinone
NA μgvs141 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%109mg
Calcium
4%40mg
109 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28.8%0.26mg
Copper
6.78%0.061mg
0.26 mgvs0.061 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.1%4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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46%3.67mg
Iron
8.38%0.67mg
3.67 mgvs0.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.76%41mg
Magnesium
5%21mg
41 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18%0.41mg
Manganese
8.43%0.19mg
0.41 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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20.6%144mg
Phosphorus
9.57%67mg
144 mgvs67 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10%340mg
Potassium
8.6%293mg
340 mgvs293 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
2.9%1.6μg
NA μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.13%122mg
Sodium
2.73%41mg
122 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.1%0.78mg
Zinc
4.1%0.45mg
0.78 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.037%1.37g
Water
2.4%89.3g
1.37 gvs89.3 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 Cookies, gluten-free, chocolate wafer vs Boiled Broccoli:
Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Boiled Broccoli:
Comparison of macro-nutrients per 100 grams:



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