Comparing Nutrients in 1 pound Cookie, chocolate, with icing or coating VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	79.3% 2300kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	234% 75g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	60.4% 0.97g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	90% 15.4g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	11% 14g	130g per day for Men 19-50 years
Sugars	200% 145g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	76.8% 1mg	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	65.8% 263μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	186% 168mg	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	84.4% 12.7mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6.8% 68mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	37.8% 0.34mg	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	170% 13.6mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	75% 1.72mg	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	48.6% 340mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	97% 53.5μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	115% 1724mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, chocolate, with icing or coating VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookie, chocolate, with icing or coating versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookie, chocolate, with icing or coating vs Cooked Broccoli Raab:

• 1 pound of Cookie, chocolate, with icing or coating has 1.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.2 times more Vitamin B3 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 9.6 times more Vitamin B6, more Vitamin C and 37.1 times more Vitamin K than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Cooked Broccoli Raab provide similar amounts of Vitamin B9 and Vitamin E per one pound.
• 1 pound of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookie, chocolate, with icing or coating as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookie, chocolate, with icing or coating vs Cooked Broccoli Raab:

• 1 pound of Cookie, chocolate, with icing or coating has 3.6 times more Copper, 2.4 times more Iron, 9.1 times more Selenium and 6.8 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 7.9 times more Calcium, 3.6 times more Potassium, 1.8 times more Zinc and 45.7 times more Water than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Cooked Broccoli Raab contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookie, chocolate, with icing or coating has 20.3 times more Energy, 46.5 times more Fat, 185.4 times more Saturated Fat, 109.2 times more Omega 6, 21.8 times more Carbohydrate and 51.6 times more Sugars than Cooked Broccoli Raab.
• Both Cookie, chocolate, with icing or coating and Cooked Broccoli Raab offer comparable quantities of Omega 3, Fiber and Protein per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6