Comparing Nutrients in 1 pound Cookies, chocolate chip, commercially prepared, soft-type VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Broccoli Raab	Recommended Dietary Allowance
Energy	69.4% 2014kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	138% 44.2g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	9.94% 13g	130g per day for Men 19-50 years
Sugars	232% 168g	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	39.6% 28.7g	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	% 38g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 100g	% 0.5g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	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	53% 0.64mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	30.6% 122μg	94% 376μg	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	NA	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47% 7.03mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Broccoli Raab	Recommended Dietary Allowance
Calcium	7.7% 77mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	231% 18.5mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	83.4% 1.9mg	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	39.5% 277mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	83.5% 1252mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, chocolate chip, commercially prepared, soft-type 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, soft-type vs Broccoli Raab:

• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type has 2.2 times more Vitamin B2 and 1.7 times more Vitamin B3 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 3.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 93.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per one pound.
• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cookies, chocolate chip, commercially prepared, soft-type vs Broccoli Raab:

• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type has 5.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 3.1 times more Selenium and 8.4 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 6.4 times more Calcium, 1.5 times more Potassium, 1.4 times more Zinc and 9.4 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Broccoli Raab contain similar levels of Manganese and Phosphorus per one pound.
• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type 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, chocolate chip, commercially prepared, soft-type has 20.2 times more Energy, 40.3 times more Fat, 117.5 times more Saturated Fat, 59.3 times more Omega 6, 23.1 times more Carbohydrate, 97.6 times more Sugars and 37.2 times more Fructose than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.3 times more Omega 3 and 1.5 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6