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

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Broccoli Raab	Recommended Dietary Allowance
Energy	80.4% 2331kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	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	223% 289g	9.94% 13g	130g per day for Men 19-50 years
Sugars	135% 98g	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	1.88% 1.36g	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	% 1.63g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 95g	% 0.5g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	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	133% 1.6mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	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	92% 367μg	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	73.8% 11mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.9% 59mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	169% 13.5mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	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	42.8% 299mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cookies, shortbread, commercially prepared, plain 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, shortbread, commercially prepared, plain vs Broccoli Raab:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.5 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C and 20.4 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B9 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 Raw 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 Broccoli Raab:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 2.1 times more Copper, 1.4 times more Iron, 6.2 times more Selenium and 10.7 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 8.3 times more Calcium, 1.6 times more Magnesium, 2.2 times more Potassium, 1.6 times more Zinc and 25.7 times more Water than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Broccoli Raab contain similar levels of Manganese and Phosphorus per one pound.
• 1 pound of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 23.4 times more Energy, 53.5 times more Fat, 97.7 times more Saturated Fat, 4.9 times more Omega 3, 254.3 times more Omega 6, 22.4 times more Carbohydrate, 57 times more Sugars and 1.7 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.1 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6