Comparing Nutrients in 1 pound Cookies, chocolate chip, dry mix VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Broccoli Raab	Recommended Dietary Allowance
Energy	77.7% 2254kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	118% 114g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	118% 37.7g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	66.3% 11.3g	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	231% 300g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	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	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	37.3% 21g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	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	73.7% 0.88mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9.03mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	58% 231μg	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	0% 0mg	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	NA	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, dry mix	Broccoli Raab	Recommended Dietary Allowance
Calcium	19.5% 195mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	117% 9.4mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	71.6% 1.65mg	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	52% 363mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	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	24.7% 2.72mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, dry mix VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, chocolate chip, dry mix 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, dry mix vs Broccoli Raab:

• 1 pound of Cookies, chocolate chip, dry mix has 1.2 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.6 times more Vitamin B3 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 1.9 times more Vitamin B5, 10.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, dry mix.
• 1 pound of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookies, chocolate chip, dry mix as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cookies, chocolate chip, dry mix vs Broccoli Raab:

• 1 pound of Cookies, chocolate chip, dry mix has 7.1 times more Copper, 1.6 times more Magnesium, 2.4 times more Selenium and 8.8 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.5 times more Calcium, 1.3 times more Zinc and 30.9 times more Water than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Broccoli Raab contain similar levels of Iron, Manganese, Phosphorus and Potassium 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, dry mix has 22.6 times more Energy, 51.4 times more Fat, 100.2 times more Saturated Fat, 85.7 times more Omega 6, 23.2 times more Carbohydrate and 1.5 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.4 times more Omega 3 than Cookies, chocolate chip, dry mix.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6