Comparing Nutrients in 300 calories Broccoli Raab VS Cookies, animal, with frosting or icing

Weight per 300 calories

• Broccoli Raab: 1364g
• Cookies, animal, with frosting or icing: 59g

Cookies, animal, with frosting or icing have 23.1 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Cookies, animal, with frosting or icing?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, animal, with frosting or icing	2%	43%	55%

Macro Nutrients

	Broccoli Raab	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	14.6% 14.2g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	30% 9.55g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	14.8% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	33.4% 24.2g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	77% 43.2g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	13.8% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	6.8% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	6.26% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	0.63% 0.008mg	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	283% 1132μg	8.7% 34.8μg	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	306% 275mg	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	147% 22mg	3.65% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Calcium	147% 1473mg	0.35% 3.54mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	3.4% 0.031mg	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	365% 29mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	0.98% 4.13mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	NA	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	142% 995mg	0.42% 2.95mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	1.66% 56.6mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.032% 1.18g	3700g per day for Men 19-50 years

Broccoli Raab VS Cookies, Animal, With Frosting Or Icing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Cookies, animal, with frosting or icing?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Cookies, animal, with frosting or icing:

• 300 calories of Broccoli Raab have more Vitamin A, 13.4 times more Vitamin B1, 19.9 times more Vitamin B2, 16.6 times more Vitamin B3, 282.6 times more Vitamin B6, 32.5 times more Vitamin B9, more Vitamin C, 40.3 times more Vitamin E and 863.8 times more Vitamin K than Cookies, animal, with frosting or icing.
• 300 calories of Cookies, animal, with frosting or icing have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cookies, animal, with frosting or icing have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Cookies, animal, with frosting or icing:

• 300 calories of Broccoli Raab have 416.5 times more Calcium, 18.7 times more Copper, 31.5 times more Iron, 72.7 times more Magnesium, 337.8 times more Phosphorus, 47.2 times more Potassium, 2 times more Selenium, 3 times more Sodium, 74.2 times more Zinc and 1070.6 times more Water than Cookies, animal, with frosting or icing.
• 300 calories of Cookies, animal, with frosting or icing lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 18.3 times more Omega 3, 69.4 times more Fiber and 24.4 times more Protein than Cookies, animal, with frosting or icing.
• While 300 kcal of Cookies, animal, with frosting or icing contain 2.1 times more Fat, 8.4 times more Saturated Fat, 6.4 times more Omega 6 and 4.7 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, animal, with frosting or icing offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Cookies, animal, with frosting or icing provide inadequate amounts of Fiber and Protein