Comparing Nutrients in 1 kilogram Cookies, chocolate chip, commercially prepared, soft-type VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	153% 4440kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	24% 31g	130g per day for Men 19-50 years
Sugars	512% 371g	8.55% 6.2g	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	87.3% 63.3g	3.3% 2.4g	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	% 83.4g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 221g	% 1.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	73.7% 28g	38g per day for Men 19-50 years
Protein	65% 36.3g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	169% 2.2mg	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	67.5% 270μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	411% 370mg	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	103% 15.5mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	17% 170mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	83.3% 0.75mg	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	509% 40.7mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	165% 3.8mg	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	87% 610mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	184% 2760mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	2.67% 99g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, chocolate chip, commercially prepared, soft-type versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type vs Cooked Broccoli Raab:

• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type has 2 times more Vitamin B2 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 4.4 times more Vitamin B6, 2.6 times more Vitamin B9, 1.6 times more Vitamin E and 106.7 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Cooked Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, commercially prepared, soft-type vs Cooked Broccoli Raab:

• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type has 3 times more Copper, 3.2 times more Iron, 2.4 times more Selenium and 4.9 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 6.9 times more Calcium, 1.3 times more Phosphorus, 2.6 times more Potassium and 9.3 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Cooked Broccoli Raab contain similar levels of Magnesium, Manganese and Zinc per one kilogram.
• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type has 17.8 times more Energy, 38 times more Fat, 109.6 times more Saturated Fat, 55.5 times more Omega 6, 21.1 times more Carbohydrate, 59.8 times more Sugars and 26.4 times more Fructose than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.5 times more Omega 3 and 1.6 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Cooked Broccoli Raab offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6