Comparing Nutrients in 100 calories Glutino, Gluten Free Cookies, Vanilla Creme VS Broccoli

Weight per 100 calories

• Glutino, Gluten Free Cookies, Vanilla Creme: 20.5g
• Broccoli: 294g

Glutino, Gluten Free Cookies, Vanilla Creme have 14.3 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 - Glutino, Gluten Free Cookies, Vanilla Creme or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Cookies, Vanilla Creme	2%	35%	63%
Broccoli	27%	8%	65%

Macro Nutrients

	Glutino, Gluten Free Cookies, Vanilla Creme	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.98% 3.86g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	15% 19.5g	130g per day for Men 19-50 years
Sugars	14% 10g	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.074% 0.053g	2.76% 2g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.26g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 9.84g	% 0.29g	g per day for Men 19-50 years
Fiber	0% 0g	20% 7.65g	38g per day for Men 19-50 years
Protein	0.8% 0.45g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Cookies, Vanilla Creme	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39.6% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Cookies, Vanilla Creme	Broccoli	Recommended Dietary Allowance
Calcium	0.23% 2.26mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	0.64% 0.006mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	0.59% 0.047mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	0.44% 1.85mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	2.2% 0.051mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.94% 6.57mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	0.4% 13.8mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	NA	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	0.34% 0.037mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Glutino, Gluten Free Cookies, Vanilla Creme vs Broccoli:

Both Glutino, Gluten Free Cookies, Vanilla Creme and Raw Broccoli have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Glutino, Gluten Free Cookies, Vanilla Creme vs Broccoli:

• Raw Broccoli contains 61.2 times more Calcium, 25.1 times more Copper, 45.5 times more Iron, 33.4 times more Magnesium, 12.2 times more Manganese, 29.5 times more Phosphorus, 67.6 times more Potassium, 2.5 times more Sodium, 32.6 times more Zinc and 991.5 times more Water than Glutino, Gluten Free Cookies, Vanilla Creme.

Comparison of macro-nutrients per 100 calories:

• Glutino, Gluten Free Cookies, Vanilla Creme have 3.5 times more Fat, 5 times more Saturated Fat, 2.6 times more Omega 6 and 2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 15.6 times more Omega 3, 37.5 times more Fructose, more Fiber and 18.4 times more Protein than Glutino, Gluten Free Cookies, Vanilla Creme.
• Both Glutino, Gluten Free Cookies, Vanilla Creme and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Glutino, Gluten Free Cookies, Vanilla Creme as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.