Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Cooked Broccoli Raab	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	8.62% 250kcal	187% 5410kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	478% 153g	32g per day for Men 19-50 years
Omega 3	126% 2g	77.5% 1.24g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	126% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	483% 628g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	565% 410g	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	3.3% 2.4g	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	% 2.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 371g	g per day for Men 19-50 years
Fiber	73.7% 28g	42% 16g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	252% 2270μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	118% 1180mg	109% 1090mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	288% 2.6mg	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	159% 12.7mg	459% 36.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	179% 4.1mg	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	117% 820mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	NA	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	24.7% 914g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cookies, gluten-free, chocolate wafer per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Cookies, gluten-free, chocolate wafer:

• Both Cooked Broccoli Raab and Cookies, gluten-free, chocolate wafer have similar amounts of vitamins per 1 kg
• Both Cooked Broccoli Raab and Cookies, gluten-free, chocolate wafer provide similar amounts of Vitamin B5 per one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Cookies, gluten-free, chocolate wafer:

• 1 kilogram of Cooked Broccoli Raab has 66.7 times more Water than Cookies, gluten-free, chocolate wafer.
• While 1 kg of Cookies, gluten-free, chocolate wafer contains 3.5 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Sodium and 1.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, gluten-free, chocolate wafer contain similar levels of Calcium, Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 1.6 times more Omega 3 and 1.8 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While 1 kg of Cookies, gluten-free, chocolate wafer contains 21.6 times more Energy, 58.5 times more Fat, 171.9 times more Saturated Fat, 68.8 times more Omega 6, 20.1 times more Carbohydrate and 66.1 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, gluten-free, chocolate wafer offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6