Comparing Nutrients in 1 pound Cookies, gluten-free, chocolate wafer VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Broccoli Raab	Recommended Dietary Allowance
Energy	84.6% 2454kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	217% 69.4g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	57% 9.68g	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	219% 285g	9.94% 13g	130g per day for Men 19-50 years
Sugars	256% 186g	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	% 0g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 168g	% 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	33% 18.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	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, gluten-free, chocolate wafer	Broccoli Raab	Recommended Dietary Allowance
Calcium	49.4% 494mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	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	208% 16.6mg	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	81% 1.86mg	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	93% 653mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Broccoli Raab per 1 lb

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

• 1 pound of Cookies, gluten-free, chocolate wafer has 1.3 times more Vitamin B5 than Broccoli Raab.

Comparing minerals per 1 pound for Cookies, gluten-free, chocolate wafer vs Broccoli Raab:

• 1 pound of Cookies, gluten-free, chocolate wafer has 6.2 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium and 3.7 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 67.6 times more Water than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Broccoli Raab contain similar levels of Calcium, Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, gluten-free, chocolate wafer has 24.6 times more Energy, 62.1 times more Fat, 184.3 times more Saturated Fat, 73.6 times more Omega 6, 22 times more Carbohydrate, 107.9 times more Sugars and 1.3 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.5 times more Omega 3 and 1.7 times more Fiber than Cookies, gluten-free, chocolate wafer.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6