Comparing Nutrients in 1 pound Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Broccoli Raab	Recommended Dietary Allowance
Energy	54% 1565kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	39.2% 12.5g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	58.6% 9.97g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 279g	9.94% 13g	130g per day for Men 19-50 years
Sugars	242% 176g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	132% 50.3g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.54mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	59.7% 0.78mg	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	47.6% 191μg	94% 376μg	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	102% 92mg	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	18% 2.68mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.2% 36.3μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	21% 0.19mg	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	113% 9.03mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	NA	78% 1.8mg	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	38.2% 268mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	87.7% 1315mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	3.04% 113g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, brownies, commercially prepared, reduced fat, with added fiber versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Broccoli Raab:

• 1 pound of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 1.9 times more Vitamin B2 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 9 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 28 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Broccoli Raab:

• 1 pound of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 4.2 times more Copper, 1.4 times more Magnesium, 12.9 times more Selenium and 8.8 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Calcium, 1.4 times more Potassium, 1.7 times more Zinc and 3.7 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Broccoli Raab contain similar levels of Iron and Phosphorus per one pound.
• 1 pound of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 15.7 times more Energy, 19.8 times more Fat, 33.3 times more Saturated Fat, 2 times more Omega 3, 75.8 times more Omega 6, 21.6 times more Carbohydrate, 101.9 times more Sugars and 4.1 times more Fiber than Broccoli Raab.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6