Comparing Nutrients in 14 ounces Cookies, sugar wafer, chocolate-covered VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Broccoli Raab	Recommended Dietary Allowance
Energy	72% 2088kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	214% 68.4g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	283% 205g	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	15% 59.5μg	82.4% 329μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57% 8.57mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	61.5% 4.92mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.3% 464mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered vs Broccoli Raab:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have 1.7 times more Vitamin B2, more Vitamin B12 and 1.3 times more Vitamin E than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 131 times more Vitamin A, 1.7 times more Vitamin B1, 1.9 times more Vitamin B3, 3.6 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C and 32.5 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• 14 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cookies, sugar wafer, chocolate-covered as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, sugar wafer, chocolate-covered vs Broccoli Raab:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have 6.3 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium, 5.4 times more Selenium and 4.2 times more Sodium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Calcium, 1.7 times more Iron, 1.3 times more Zinc and 53.5 times more Water than Cookies, sugar wafer, chocolate-covered.
• 14 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, sugar wafer, chocolate-covered have 23.9 times more Energy, 56.3 times more Fat, 207.7 times more Saturated Fat, 1.5 times more Omega 3, 134 times more Omega 6, 23.2 times more Carbohydrate, 136.1 times more Sugars and 1.3 times more Fiber than Broccoli Raab.
• Both Cookies, sugar wafer, chocolate-covered and Broccoli Raab offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6