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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Broccoli Raab	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	3% 87.3kcal	70.5% 2044kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	59.7% 10g	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	227% 295g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	232% 168g	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	% 168g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	0% 0g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, gluten-free, lemon 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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	0% 0mg	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	0% 0μg	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	82.6% 12.4mg	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, lemon wafer	Recommended Dietary Allowance
Calcium	43% 429mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	0% 0mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	3.28% 0.075mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.12% 4.45g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Cookies, gluten-free, lemon 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, lemon wafer:

• 14 ounces of Broccoli Raab have 3.6 times more Vitamin B1, 1.7 times more Vitamin B2, 18.8 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 1.9 times more Vitamin E than Raw Broccoli Raab.
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 14 ounces of Broccoli Raab have 12 times more Calcium, more Copper, 11.9 times more Iron, 7.3 times more Magnesium, 20.8 times more Manganese, 1.9 times more Phosphorus, 5.4 times more Potassium, 25.7 times more Zinc and 82.6 times more Water than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 3.4 times more Sodium than Raw Broccoli Raab.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Raw Broccoli Raab as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 1.9 times more Omega 3, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 23.4 times more Energy, 49.3 times more Fat, 126.5 times more Saturated Fat, 88.2 times more Omega 6, 26.1 times more Carbohydrate and 111.3 times more Sugars than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein