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

Macros Ratio

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

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Broccoli Raab	Recommended Dietary Allowance
Energy	70.5% 2044kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	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	227% 295g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	232% 168g	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	% 168g	% 0.44g	g per day for Men 19-50 years
Fiber	0% 0g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	0% 0g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	15% 0.18mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	82.6% 12.4mg	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, lemon wafer	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	8.93% 0.71mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	22% 155mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	9.93% 367g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Cookies, gluten-free, lemon wafer have 1.9 times more Vitamin E than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 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.
• 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 Cookies, gluten-free, lemon wafer vs Broccoli Raab:

• 14 ounces of Cookies, gluten-free, lemon wafer have 3.4 times more Sodium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 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.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cookies, gluten-free, lemon wafer as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, lemon wafer have 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 Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.9 times more Omega 3, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6