Comparing Nutrients in 1 pound Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Broccoli Raab	Recommended Dietary Allowance
Energy	77% 2232kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	116% 112g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	249% 3.98g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	201% 34g	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	228% 296g	9.94% 13g	130g per day for Men 19-50 years
Sugars	206% 149g	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	2.44% 1.77g	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	% 5.5g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 142g	% 0.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	41.3% 23g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	110% 1.32mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.6% 12mg	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	20.2% 0.26mg	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	81.6% 327μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	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	60.8% 9.1mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	127% 153μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.53% 95mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	316% 25.3mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	70.6% 494mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	94% 1411mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.44% 16g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched 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, chocolate chip, commercially prepared, regular, higher fat, enriched vs Broccoli Raab:

• 1 pound of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched has 1.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.2 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C and 6.6 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Broccoli Raab provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched 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, chocolate chip, commercially prepared, regular, higher fat, enriched vs Broccoli Raab:

• 1 pound of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched has 7.7 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 3.9 times more Selenium and 9.4 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 5.1 times more Calcium and 25.9 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Broccoli Raab contain similar levels of Potassium and Zinc per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched has 22.4 times more Energy, 50.4 times more Fat, 97.5 times more Saturated Fat, 4.6 times more Omega 3, 259.3 times more Omega 6, 22.9 times more Carbohydrate, 86.6 times more Sugars and 1.6 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.4 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6