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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Cookies, gluten-free, chocolate wafer have 1.3 times more Vitamin B5 than Broccoli Raab.

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

• 14 ounces of Cookies, gluten-free, chocolate wafer have 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 Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 67.6 times more Water than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Broccoli Raab contain similar levels of Calcium, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 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 Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.5 times more Omega 3 and 1.7 times more Fiber than Cookies, gluten-free, chocolate wafer.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6