Comparing Nutrients in 1 pound Cookies, gluten-free, chocolate sandwich, with creme filling VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Broccoli Raab	Recommended Dietary Allowance
Energy	74% 2150kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	83.7% 81g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	46.6% 7.9g	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	265% 345g	9.94% 13g	130g per day for Men 19-50 years
Sugars	307% 222g	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	0% 0g	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	% 4.54g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 216g	% 0.5g	g per day for Men 19-50 years
Fiber	30% 11.3g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	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	19% 0.23mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	70% 10.5mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Broccoli Raab	Recommended Dietary Allowance
Calcium	8.6% 86mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	159% 12.7mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	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	45.4% 318mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	83% 1247mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate sandwich, with creme filling VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, gluten-free, chocolate sandwich, with creme filling 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, gluten-free, chocolate sandwich, with creme filling vs Broccoli Raab:

• 1 pound of Cookies, gluten-free, chocolate sandwich, with creme filling has 1.4 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 8.8 times more Vitamin K than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 1 pound of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin C
• Both Cookies, gluten-free, chocolate sandwich, with creme filling 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, gluten-free, chocolate sandwich, with creme filling vs Broccoli Raab:

• 1 pound of Cookies, gluten-free, chocolate sandwich, with creme filling has 6.2 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese and 8.3 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 5.7 times more Calcium and 32.6 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Broccoli Raab contain similar levels of Phosphorus, Potassium and Zinc per one pound.
• 1 pound of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, gluten-free, chocolate sandwich, with creme filling has 21.5 times more Energy, 36.5 times more Fat, 95.2 times more Saturated Fat, 60.2 times more Omega 6, 26.7 times more Carbohydrate and 128.9 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.4 times more Omega 3 and 1.4 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6