Comparing Nutrients in 100 grams Cookies, graham crackers, chocolate-coatedVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, graham crackers, chocolate-coated

45%

52%

Cooked Chopped Frozen Broccoli

36%

61%

100 g ▼

Macro Nutrients

Cookies, graham crackers, chocolate-coatedvs Cooked Chopped Frozen Broccoli

17.2%500kcal

Energy

0.97%28kcal

500 kcalvs28 kcal

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

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26.6%26g

Fat

0.12%0.12g

26 gvs0.12 g

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

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53.8%17g

Saturated Fat

0.056%0.018g

17 gvs0.018 g

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

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3.3%0.053g

Omega 3

2.63%0.042g

0.053 gvs0.042 g

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

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26.5%4.5g

Omega 6

0.076%0.013g

4.5 gvs0.013 g

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

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0.34%1mg

Cholesterol

0%0mg

1 mgvs0 mg

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

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51.4%66.8g

Carbohydrate

4.1%5.35g

66.8 gvs5.35 g

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

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51.4%37.3g

Sugars

2.03%1.47g

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

37.3 gvs1.47 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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5.8%2.2g

Fiber

7.9%3g

2.2 gvs3 g

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

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7.14%4g

Protein

5.54%3.1g

4 gvs3.1 g

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

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Vitamins

Cookies, graham crackers, chocolate-coatedvs Cooked Chopped Frozen Broccoli

0.22%2μg

Vitamin A

5.67%51μg

RAE, retinol activity equivalents

2 μgvs51 μg

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

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22.5%0.27mg

Vitamin B1

4.6%0.055mg

Thiamine

0.27 mgvs0.055 mg

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

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11.5%0.15mg

Vitamin B2

6.23%0.081mg

Riboflavin

0.15 mgvs0.081 mg

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

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10.6%1.7mg

Vitamin B3

2.86%0.46mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs0.46 mg

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

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7.54%0.38mg

Vitamin B5

5.5%0.27mg

Pantothenic acid

0.38 mgvs0.27 mg

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

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4.92%0.064mg

Vitamin B6

10%0.13mg

Pyridoxine

0.064 mgvs0.13 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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12.5%50μg

Vitamin B9

14%56μg

Folates and Folic Acid

50 μgvs56 μg

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

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4.17%0.1μg

Vitamin B12

0%0μg

Cobalamin

0.1 μgvs0 μg

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

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0.11%0.1mg

Vitamin C

44.6%40mg

Ascorbic acid

0.1 mgvs40 mg

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

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0.17%1IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

1 IUvs0 IU

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

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6.6%0.99mg

Vitamin E

8.8%1.32mg

Tocopherols and Tocotrienols

0.99 mgvs1.32 mg

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

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5.33%6.4μg

Vitamin K

73.4%88μg

Phytomenadione or phylloquinone

6.4 μgvs88 μg

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

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Minerals

Cookies, graham crackers, chocolate-coatedvs Cooked Chopped Frozen Broccoli

4.6%46mg

Calcium

3.3%33mg

46 mgvs33 mg

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

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21.6%0.19mg

Copper

3.78%0.034mg

0.19 mgvs0.034 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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25%2mg

Iron

7.63%0.61mg

2 mgvs0.61 mg

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

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3.8%16mg

Magnesium

3.1%13mg

16 mgvs13 mg

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

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20%0.46mg

Manganese

9.7%0.22mg

0.46 mgvs0.22 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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12.4%87mg

Phosphorus

7%49mg

87 mgvs49 mg

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

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7.85%267mg

Potassium

4.18%142mg

267 mgvs142 mg

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

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20%11μg

Selenium

1.27%0.7μg

11 μgvs0.7 μg

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

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17.7%265mg

Sodium

0.73%11mg

265 mgvs11 mg

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

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1.8%0.2mg

Zinc

2.55%0.28mg

0.2 mgvs0.28 mg

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

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0.054%2g

Water

2.45%91g

2 gvs91 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, graham crackers, chocolate-coated vs Cooked Chopped Frozen Broccoli:

Cookies, graham crackers, chocolate-coated have 4.9 times more Vitamin B1, 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 2 times more Vitamin B6, 401 times more Vitamin C, 1.3 times more Vitamin E and 13.8 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B9 per 100 g.
Both Cookies, graham crackers, chocolate-coated as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 100 g.

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

Cookies, graham crackers, chocolate-coated have 1.4 times more Calcium, 5.7 times more Copper, 3.3 times more Iron, 1.2 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium, 15.9 times more Selenium and 24.1 times more Sodium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.4 times more Zinc and 45.4 times more Water than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 100 grams:

Cookies, graham crackers, chocolate-coated have 17.9 times more Energy, 215 times more Fat, 955.6 times more Saturated Fat, 1.3 times more Omega 3, 346.6 times more Omega 6, 12.5 times more Carbohydrate, 25.4 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.4 times more Fiber than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Cookies, graham crackers, chocolate-coatedVS Cookies, molassesCooked Chopped Frozen BroccoliVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

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Comparing Nutrients in 100 grams Cookies, graham crackers, chocolate-coatedVS Cooked Chopped Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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