Comparing Nutrients in 1 pound Boiled Broccoli VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	6%	3%	91%

Macro Nutrients

	Boiled Broccoli	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Energy	5.47% 159kcal	47.7% 1383kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	5.1% 4.94g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	6.05% 1.94g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	259% 337g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	271% 197g	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	4.63% 3.36g	NA	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	19% 7.26g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Vitamin A	39% 349μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	7.33% 0.095mg	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	122% 490μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	0.5% 0.45mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Calcium	18% 181mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	84.7% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	NA	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	43.4% 304mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	52.6% 789mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 405g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• 1 pound of Boiled Broccoli has 10.8 times more Vitamin B5, 9.5 times more Vitamin B6, 5.7 times more Vitamin B9 and 649 times more Vitamin C than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 1 lb of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C

Comparing minerals per 1 pound for Boiled Broccoli vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• 1 pound of Boiled Broccoli has 1.3 times more Calcium, 2.6 times more Potassium and 5.1 times more Water than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 1 lb of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contains 2.8 times more Copper, 4.1 times more Iron and 4.2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain similar levels of Magnesium, Phosphorus, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 2.1 times more Fiber than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 1 lb of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contains 8.7 times more Energy, 10.3 times more Carbohydrate, 31.2 times more Sugars and 2.1 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy