Comparing Nutrients in 14 ounces Boiled Broccoli VS Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour	8%	33%	59%

Macro Nutrients

	Boiled Broccoli	Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour	Recommended Dietary Allowance
Energy	4.8% 139kcal	61% 1766kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	202% 263g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	120% 86.8g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 87g	g per day for Men 19-50 years
Fiber	34.5% 13g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	17% 9.45g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	NA	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	Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour	Recommended Dietary Allowance
Calcium	16% 159mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	116% 1.04mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	99% 2.27mg	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	168% 1179mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	159% 87.3μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	118% 1766mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.76% 28.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour:

• Both Boiled and Drained Broccoli and Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Boiled Broccoli vs Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour:

• 14 ounces of Boiled Broccoli have 3.1 times more Potassium and 12.5 times more Water than Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour.
• While 14 oz of Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour contain 1.3 times more Calcium, 4.3 times more Copper, 3.8 times more Iron, 2.9 times more Manganese, 4.4 times more Phosphorus, 13.8 times more Selenium, 10.9 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 2.8 times more Fiber than Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour.
• While 14 oz of Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour contain 12.7 times more Energy, 39.3 times more Fat, 9.2 times more Carbohydrate, 15.7 times more Sugars and 3.7 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy