Comparing Nutrients in 100 calories Cookies, sugar wafers with creme filling, regularVS Broccoli

Weight per 100 calories

Cookies, sugar wafers with creme filling, regular

20g

Broccoli

294g

Cookies, sugar wafers with creme filling, regular have 14.8 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Cookies, sugar wafers with creme filling, regular or Broccoli?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafers with creme filling, regular

41%

56%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Cookies, sugar wafers with creme filling, regularvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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4.77%4.63g

Fat

1.12%1.1g

4.63 gvs1.1 g

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

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7.4%2.37g

Saturated Fat

1.05%0.34g

2.37 gvs0.34 g

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

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1.15%0.018g

Omega 3

11.6%0.19g

0.018 gvs0.19 g

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

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3%0.51g

Omega 6

0.85%0.14g

0.51 gvs0.14 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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11%14g

Carbohydrate

15%19.5g

14 gvs19.5 g

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

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12%8.56g

Sugars

6.9%5g

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

8.56 gvs5 g

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

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0%0g

Fructose

2.76%2g

≤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 gvs2 g

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

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%0g

Glucose

%1.44g

0 gvs1.44 g

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

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%8.1g

Sucrose

%0.29g

8.1 gvs0.29 g

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

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0.84%0.32g

Fiber

20%7.65g

0.32 gvs7.65 g

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

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1.37%0.76g

Protein

15%8.3g

0.76 gvs8.3 g

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

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Vitamins

Cookies, sugar wafers with creme filling, regularvs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

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

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0.61%0.007mg

Vitamin B1

17.4%0.21mg

Thiamine

0.007 mgvs0.21 mg

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

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1.84%0.024mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.024 mgvs0.34 mg

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

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2.7%0.43mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.43 mgvs1.88 mg

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

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1.57%0.079mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.079 mgvs1.7 mg

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

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0.66%0.009mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.009 mgvs0.51 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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3.83%15.3μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

15.3 μgvs185 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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0%0mg

Vitamin C

292%262mg

Ascorbic acid

0 mgvs262 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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3.32%0.5mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.5 mgvs2.3 mg

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

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0.35%0.42μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0.42 μgvs299 μg

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

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Minerals

Cookies, sugar wafers with creme filling, regularvs Broccoli

0.54%5.38mg

Calcium

14%138mg

5.38 mgvs138 mg

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

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1.46%0.013mg

Copper

16%0.14mg

0.013 mgvs0.14 mg

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

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0%0μg

Fluoride

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

0 μgvsNA μg

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

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9.3%0.74mg

Iron

27%2.15mg

0.74 mgvs2.15 mg

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

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0.76%3.2mg

Magnesium

14.7%61.8mg

3.2 mgvs61.8 mg

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

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3.65%0.084mg

Manganese

27%0.62mg

0.084 mgvs0.62 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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2.05%14.3mg

Phosphorus

27.7%194mg

14.3 mgvs194 mg

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

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0.69%23.3mg

Potassium

27.3%929mg

23.3 mgvs929 mg

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

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1.34%0.74μg

Selenium

13.4%7.35μg

0.74 μgvs7.35 μg

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

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1.37%20.5mg

Sodium

6.47%97mg

20.5 mgvs97 mg

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

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0.78%0.086mg

Zinc

11%1.2mg

0.086 mgvs1.2 mg

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

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0.009%0.33g

Water

7.1%263g

0.33 gvs263 g

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

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

Raw Broccoli contains more Vitamin A, 28.3 times more Vitamin B1, 14.4 times more Vitamin B2, 4.3 times more Vitamin B3, 21.4 times more Vitamin B5, 60.1 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin C, 4.6 times more Vitamin E and 714.3 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw Broccoli contains 25.7 times more Calcium, 11 times more Copper, 2.9 times more Iron, 19.4 times more Magnesium, 7.4 times more Manganese, 13.5 times more Phosphorus, 39.9 times more Potassium, 10 times more Selenium, 4.7 times more Sodium, 14.1 times more Zinc and 794.3 times more Water than Cookies, sugar wafers with creme filling, regular.

Comparison of macro-nutrients per 100 calories:

Cookies, sugar wafers with creme filling, regular have 4.3 times more Fat, 7.1 times more Saturated Fat, 3.5 times more Omega 6 and 1.7 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 10.1 times more Omega 3, 1.4 times more Carbohydrate, more Fructose, 24 times more Fiber and 10.8 times more Protein than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular and Raw Broccoli have similar amounts of Energy per 100 kcal.
Both Cookies, sugar wafers with creme filling, regular as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, sugar wafers with creme filling, regularVS Cookies, vanilla sandwich with creme fillingBroccoliVS Cookies, vanilla sandwich with creme fillingCookies, sugar wafers with creme filling, regularVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Cookies, sugar wafers with creme filling, regularVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, sugar wafers with creme filling, regular or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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