Comparing Nutrients in 14 ounces Broccoli Raab VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Broccoli Raab	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	3% 87.3kcal	74% 2147kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	190% 60.7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	192% 249g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	224% 163g	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	0.93% 0.67g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 147g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	43% 429mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	114% 1.03mg	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	106% 8.5mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	71% 1.63mg	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	41.4% 290mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookies, gluten-free, chocolate wafer per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Cookies, gluten-free, chocolate wafer:

• 14 oz of Cookies, gluten-free, chocolate wafer contain 1.3 times more Vitamin B5 than Raw Broccoli Raab.

Comparing minerals per 14 ounces for Broccoli Raab vs Cookies, gluten-free, chocolate wafer:

• 14 ounces of Broccoli Raab have 67.6 times more Water than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 6.2 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium and 3.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, gluten-free, chocolate wafer contain similar levels of Calcium, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 1.5 times more Omega 3 and 1.7 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 24.6 times more Energy, 62.1 times more Fat, 184.3 times more Saturated Fat, 73.6 times more Omega 6, 22 times more Carbohydrate, 107.9 times more Sugars and 1.3 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6