Comparing Nutrients in 300 calories Boiled Broccoli VS Cookies, sugar wafer, with creme filling, sugar free

Weight per 300 calories

• Boiled Broccoli: 857g
• Cookies, sugar wafer, with creme filling, sugar free: 56.5g

Cookies, sugar wafer, with creme filling, sugar free have 15.2 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Cookies, sugar wafer, with creme filling, sugar free?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Boiled Broccoli	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	26.2% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	33.3% 5.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	0% 0g	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	8.75% 6.34g	NA	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	6.5% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	0.39% 0.005mg	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	231% 926μg	5.93% 23.7μg	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	618% 556mg	0% 0mg	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	83% 12.4mg	11.6% 1.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	1.22% 1.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	34.3% 343mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	2.4% 0.021mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	9.1% 0.73mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	0.94% 3.95mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	6.24% 0.14mg	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	82% 574mg	3.23% 22.6mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	0.95% 32.2mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	6.47% 3.56μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.011% 0.4g	3700g per day for Men 19-50 years

Boiled Broccoli VS Cookies, Sugar Wafer, With Creme Filling, Sugar Free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Cookies, sugar wafer, with creme filling, sugar free?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Cookies, sugar wafer, with creme filling, sugar free:

• 300 calories of Boiled Broccoli have more Vitamin A, 4 times more Vitamin B1, 12.4 times more Vitamin B2, 4.7 times more Vitamin B3, 95.4 times more Vitamin B5, 337.1 times more Vitamin B6, 39 times more Vitamin B9, more Vitamin C, 7.1 times more Vitamin E and 823.3 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• 300 calories of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Cookies, sugar wafer, with creme filling, sugar free:

• 300 calories of Boiled Broccoli have more Calcium, 24.4 times more Copper, 7.9 times more Iron, 45.5 times more Magnesium, 11.6 times more Manganese, 25.4 times more Phosphorus, 78 times more Potassium, 3.9 times more Selenium, 8.8 times more Sodium, 34.1 times more Zinc and 1934.4 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• 300 calories of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 2.4 times more Omega 3, 1.6 times more Carbohydrate, more Sugars, 3.5 times more Fiber and 10.1 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While 300 kcal of Cookies, sugar wafer, with creme filling, sugar free contain 4.6 times more Fat, 3.6 times more Saturated Fat and 12.9 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, sugar wafer, with creme filling, sugar free offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 300 calories of Cookies, sugar wafer, with creme filling, sugar free provide inadequate amounts of Protein