Comparing Nutrients in 1 pound Cookies, shortbread, commercially prepared, plain VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	80.4% 2331kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 289g	11% 14g	130g per day for Men 19-50 years
Sugars	135% 98g	3.88% 2.8g	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	1.88% 1.36g	1.5% 1.1g	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	% 1.63g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 95g	% 0.68g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	76.8% 1mg	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	92% 367μg	80.5% 322μg	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	186% 168mg	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	73.8% 11mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5.9% 59mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	37.8% 0.34mg	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	169% 13.5mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	75% 1.72mg	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	42.8% 299mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, commercially prepared, plain VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, shortbread, commercially prepared, plain versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookies, shortbread, commercially prepared, plain vs Cooked Broccoli Raab:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 2.1 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.6 times more Vitamin B3 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin C and 23.3 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Cooked Broccoli Raab provide similar amounts of Vitamin B9 and Vitamin E per one pound.
• 1 pound of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, shortbread, commercially prepared, plain as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, shortbread, commercially prepared, plain vs Cooked Broccoli Raab:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 2.3 times more Iron, 4.8 times more Selenium and 6.3 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 9.1 times more Calcium, 1.9 times more Magnesium, 3.9 times more Potassium and 25.4 times more Water than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Cooked Broccoli Raab contain similar levels of Copper, Manganese, Phosphorus and Zinc per one pound.
• 1 pound of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 20.6 times more Energy, 50.4 times more Fat, 91.1 times more Saturated Fat, 4.6 times more Omega 3, 237.9 times more Omega 6, 20.4 times more Carbohydrate, 34.9 times more Sugars and 1.4 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.2 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6