Comparing Nutrients in 100 calories Cookies, sugar wafer, chocolate-coveredVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Cookies, sugar wafer, chocolate-covered

19g

Cooked Chopped Frozen Broccoli

357g

Cookies, sugar wafer, chocolate-covered have 18.8 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Cookies, sugar wafer, chocolate-covered or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered

47%

50%

Cooked Chopped Frozen Broccoli

36%

61%

100 kcal ▼

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs Cooked Chopped Frozen Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Baked Products rich in Energy

5.4%5.25g

Fat

0.44%0.43g

5.25 gvs0.43 g

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

Find Baked Products rich in Fat

10.2%3.28g

Saturated Fat

0.2%0.064g

3.28 gvs0.064 g

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

Find Baked Products rich in Saturated Fat

3.43%0.055g

Omega 3

9.38%0.15g

0.055 gvs0.15 g

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

Find Baked Products rich in Omega 3

4.35%0.74g

Omega 6

0.27%0.046g

0.74 gvs0.046 g

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

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Baked Products rich in Cholesterol

9.65%12.5g

Carbohydrate

14.7%19g

12.5 gvs19 g

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

Find Baked Products rich in Carbohydrate

13.6%9.83g

Sugars

7.24%5.25g

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

9.83 gvs5.25 g

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

Find Baked Products rich in Sugars

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 .

Find Baked Products rich in Fructose

Glucose

NA gvsNA g

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

Find Baked Products rich in Glucose

Sucrose

NA gvsNA g

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

Find Baked Products rich in Sucrose

1.7%0.65g

Fiber

28%10.7g

0.65 gvs10.7 g

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

Find Baked Products rich in Fiber

1.17%0.66g

Protein

19.8%11g

0.66 gvs11 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cookies, sugar wafer, chocolate-coveredvs Cooked Chopped Frozen Broccoli

0.021%0.19μg

Vitamin A

20.2%182μg

RAE, retinol activity equivalents

0.19 μgvs182 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

1.5%0.018mg

Vitamin B1

16.4%0.2mg

Thiamine

0.018 mgvs0.2 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

3.14%0.041mg

Vitamin B2

22.3%0.29mg

Riboflavin

0.041 mgvs0.29 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

0.76%0.12mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

0.12 mgvs1.64 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

19.6%0.98mg

Pantothenic acid

NA mgvs0.98 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

0.7%0.009mg

Vitamin B6

35.7%0.46mg

Pyridoxine

0.009 mgvs0.46 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

0.71%2.85μg

Vitamin B9

50%200μg

Folates and Folic Acid

2.85 μgvs200 μg

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

Find Baked Products rich in Vitamin B9

1.2%0.029μg

Vitamin B12

0%0μg

Cobalamin

0.029 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

159%143mg

Ascorbic acid

0 mgvs143 mg

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

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

2.74%0.41mg

Vitamin E

31.4%4.7mg

Tocopherols and Tocotrienols

0.41 mgvs4.7 mg

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

Find Baked Products rich in Vitamin E

1.1%1.3μg

Vitamin K

262%315μg

Phytomenadione or phylloquinone

1.3 μgvs315 μg

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

Find Baked Products rich in Vitamin K

Minerals

Cookies, sugar wafer, chocolate-coveredvs Cooked Chopped Frozen Broccoli

0%0mg

Calcium

11.8%118mg

0 mgvs118 mg

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

Find Baked Products rich in Calcium

5.6%0.05mg

Copper

13.5%0.12mg

0.05 mgvs0.12 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

2.95%0.24mg

Iron

27.2%2.18mg

0.24 mgvs2.18 mg

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

Find Baked Products rich in Iron

2.04%8.56mg

Magnesium

11%46.4mg

8.56 mgvs46.4 mg

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

Find Baked Products rich in Magnesium

Manganese

34.6%0.8mg

NA mgvs0.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

3.18%22.2mg

Phosphorus

25%175mg

22.2 mgvs175 mg

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

Find Baked Products rich in Phosphorus

1.74%59mg

Potassium

15%507mg

59 mgvs507 mg

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

Find Baked Products rich in Potassium

1.87%1.03μg

Selenium

4.55%2.5μg

1.03 μgvs2.5 μg

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

Find Baked Products rich in Selenium

1.75%26.2mg

Sodium

2.6%39.3mg

26.2 mgvs39.3 mg

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

Find Baked Products rich in Sodium

1.05%0.12mg

Zinc

9.1%1mg

0.12 mgvs1 mg

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

Find Baked Products rich in Zinc

0.009%0.33g

Water

8.76%324g

0.33 gvs324 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 100 calories of Cookies, sugar wafer, chocolate-covered vs Cooked Chopped Frozen Broccoli:

Cookies, sugar wafer, chocolate-covered have more Vitamin B12 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 958.1 times more Vitamin A, 11 times more Vitamin B1, 7.1 times more Vitamin B2, 13.4 times more Vitamin B3, 50.9 times more Vitamin B6, 70.1 times more Vitamin B9, more Vitamin C, 11.5 times more Vitamin E and 239.9 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, sugar wafer, chocolate-covered vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains more Calcium, 2.4 times more Copper, 9.2 times more Iron, 5.4 times more Magnesium, 7.9 times more Phosphorus, 8.6 times more Potassium, 2.4 times more Selenium, 1.5 times more Sodium, 8.6 times more Zinc and 985.1 times more Water than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 100 calories:

Cookies, sugar wafer, chocolate-covered have 12.2 times more Fat, 51 times more Saturated Fat, 15.9 times more Omega 6 and 1.9 times more Sugars than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.7 times more Omega 3, 1.5 times more Carbohydrate, 16.6 times more Fiber and 16.9 times more Protein than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 100 kcal.
Both Cookies, sugar wafer, chocolate-covered as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheatCooked Chopped Frozen BroccoliVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 100 calories Cookies, sugar wafer, chocolate-coveredVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, sugar wafer, chocolate-covered or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: