Comparing Nutrients in 1 pound Cookies, chocolate, made with rice cereal VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Broccoli Raab	Recommended Dietary Allowance
Energy	69% 1996kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	90% 87.8g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	160% 51.2g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	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	221% 287g	9.94% 13g	130g per day for Men 19-50 years
Sugars	252% 183g	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	19% 7.26g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	26% 14.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	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	131% 1.57mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	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	114% 1.5mg	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	27.2% 109μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	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	59.3% 8.9mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Broccoli Raab	Recommended Dietary Allowance
Calcium	14.5% 145mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	141% 11.3mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	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	62.2% 435mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.6% 59g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, chocolate, made with rice cereal 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, made with rice cereal vs Broccoli Raab:

• 1 pound of Cookies, chocolate, made with rice cereal has 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12 and 1.2 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 3.5 times more Vitamin B9, more Vitamin C and 56 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• 1 pound of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cookies, chocolate, made with rice cereal as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, chocolate, made with rice cereal vs Broccoli Raab:

• 1 pound of Cookies, chocolate, made with rice cereal has 4.3 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus, 9.3 times more Selenium and 6.4 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.4 times more Calcium and 7.1 times more Water than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Broccoli Raab contain similar levels of Iron, 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, made with rice cereal has 20 times more Energy, 39.5 times more Fat, 136 times more Saturated Fat, 98.6 times more Omega 6, 22.2 times more Carbohydrate and 106.1 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.7 times more Fiber than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Broccoli Raab offer comparable quantities of Omega 3 and Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6