Comparing Nutrients in 1 pound Broccoli Raab VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Broccoli Raab	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	3.44% 100kcal	88% 2549kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	165% 160g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	272% 87g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	185% 240g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	193% 140g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	41.8% 16g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	35.6% 0.46mg	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	94% 376μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	0% 0mg	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	49% 7.35mg	131% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	49% 490mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	295% 2.65mg	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	121% 9.7mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	134% 3.1mg	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	47.3% 331mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.22% 8.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookie, with peanut butter filling, chocolate-coated per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Cookie, with peanut butter filling, chocolate-coated:

• 1 pound of Broccoli Raab has more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 47.7 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 3.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.7 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Cookie, with peanut butter filling, chocolate-coated:

• 1 pound of Broccoli Raab has 3.1 times more Calcium, 1.3 times more Magnesium, 2 times more Phosphorus, 3.9 times more Zinc and 51.4 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 13.9 times more Copper, 1.7 times more Manganese, 7.3 times more Selenium and 11.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Iron and Potassium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium
• 1 pound of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 25.5 times more Energy, 72 times more Fat, 231.3 times more Saturated Fat, 1.3 times more Omega 3, 208.9 times more Omega 6, 18.6 times more Carbohydrate, 81.3 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6