Comparing Nutrients in 1 kilogram Cookies, sugar wafer, with creme filling, sugar free VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	183% 5310kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	295% 286g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	133% 42.6g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	464% 7.43g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	589% 100g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 663g	24% 31g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	376% 143g	73.7% 28g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	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	200% 2.4mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	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	105% 420μg	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	0% 0mg	411% 370mg	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	205% 31mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	161% 13mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	57% 400mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.19% 7g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, with creme filling, sugar free VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, sugar wafer, with creme filling, sugar free 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, sugar wafer, with creme filling, sugar free vs Cooked Broccoli Raab:

• 1 kilogram of Cookies, sugar wafer, with creme filling, sugar free has 1.4 times more Vitamin B1 and 1.2 times more Vitamin E than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 4.6 times more Vitamin B5, 24.4 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 98.5 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Cooked Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, sugar wafer, with creme filling, sugar free vs Cooked Broccoli Raab:

• 1 kilogram of Cookies, sugar wafer, with creme filling, sugar free has 4.8 times more Selenium and 1.3 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Calcium, 2 times more Copper, 3.9 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 6 times more Potassium, 2.7 times more Zinc and 130.6 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Cooked Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, sugar wafer, with creme filling, sugar free has 21.2 times more Energy, 54.9 times more Fat, 47.8 times more Saturated Fat, 3.7 times more Omega 3, 322.7 times more Omega 6, 21.2 times more Carbohydrate and 5.1 times more Fiber than Cooked Broccoli Raab.
• Both Cookies, sugar wafer, with creme filling, sugar free 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