Comparing Nutrients in 14 ounces Boiled Broccoli VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	6%	3%	91%

Macro Nutrients

	Boiled Broccoli	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Energy	4.8% 139kcal	41.7% 1211kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	4.46% 4.33g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	227% 295g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	237% 172g	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	4.05% 2.94g	NA	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	17% 9.45g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Vitamin A	34% 306μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	6.4% 0.083mg	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	107% 429μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Calcium	16% 159mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	NA	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	38% 266mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	46% 691mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• 14 ounces of Boiled Broccoli have 10.8 times more Vitamin B5, 9.5 times more Vitamin B6, 5.7 times more Vitamin B9 and 649 times more Vitamin C than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 14 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C

Comparing minerals per 14 ounces for Boiled Broccoli vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• 14 ounces of Boiled Broccoli have 1.3 times more Calcium, 2.6 times more Potassium and 5.1 times more Water than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 14 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 2.8 times more Copper, 4.1 times more Iron and 4.2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain similar levels of Magnesium, Phosphorus, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 2.1 times more Fiber than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 14 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 8.7 times more Energy, 10.3 times more Carbohydrate, 31.2 times more Sugars and 2.1 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy