Comparing Nutrients in 1 pound Broccoli Raab VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Broccoli Raab	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	3.44% 100kcal	74% 2150kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	83.7% 81g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	112% 36g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	46.6% 7.9g	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	265% 345g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	307% 222g	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	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	% 0.45g	% 4.54g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 216g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	30% 11.3g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	17.7% 9.93g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, gluten-free, chocolate sandwich, with creme filling	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	0% 0mg	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	0% 0μg	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	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	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	49% 490mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	132% 1.2mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	102% 2.34mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	83% 1247mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookies, gluten-free, chocolate sandwich, with creme filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Cookies, gluten-free, chocolate sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 1 pound of Broccoli Raab has more Vitamin A, 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 8.8 times more Vitamin K than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 1 lb of Cookies, gluten-free, chocolate sandwich, with creme filling contains 1.4 times more Vitamin E than Raw Broccoli Raab.
• 1 pound of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 1 pound of Broccoli Raab has 5.7 times more Calcium, 1.2 times more Potassium and 32.6 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 1 lb of Cookies, gluten-free, chocolate sandwich, with creme filling contains 6.2 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese and 8.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Phosphorus and Zinc per one pound.
• 1 pound of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 3.4 times more Omega 3 and 1.4 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 1 lb of Cookies, gluten-free, chocolate sandwich, with creme filling contains 21.5 times more Energy, 36.5 times more Fat, 95.2 times more Saturated Fat, 60.2 times more Omega 6, 26.7 times more Carbohydrate and 128.9 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6