Comparing Nutrients in 300 calories Broccoli Raab VS Cookies, gluten-free, chocolate wafer

Weight per 300 calories

• Broccoli Raab: 1364g
• Cookies, gluten-free, chocolate wafer: 55.5g

Cookies, gluten-free, chocolate wafer have 24.6 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, gluten-free, chocolate wafer?

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	6.96% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	26.8% 35g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	31.4% 22.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 20.6g	g per day for Men 19-50 years
Fiber	97% 37g	2.33% 0.89g	38g per day for Men 19-50 years
Protein	77% 43.2g	4.02% 2.25g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	198% 1786μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	4.77% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	306% 275mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	147% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	147% 1473mg	6.04% 60.4mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	16% 0.14mg	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	25.4% 2.04mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	9.9% 0.23mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	5.55% 189mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	4.5% 67.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	3.93% 0.43mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.021% 0.76g	3700g per day for Men 19-50 years

Broccoli Raab VS Cookies, Gluten-free, Chocolate Wafer Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Cookies, gluten-free, chocolate wafer?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Cookies, gluten-free, chocolate wafer:

• 300 calories of Broccoli Raab have 18.4 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.
• 300 calories of Cookies, gluten-free, chocolate wafer have insufficient amounts of Vitamin B5

Comparing minerals per 300 calories for Broccoli Raab vs Cookies, gluten-free, chocolate wafer:

• 300 calories of Broccoli Raab have 24.4 times more Calcium, 4 times more Copper, 14.3 times more Iron, 13.2 times more Magnesium, 23.6 times more Manganese, 12.5 times more Phosphorus, 14.2 times more Potassium, 6.7 times more Sodium, 24.3 times more Zinc and 1661.2 times more Water than Cookies, gluten-free, chocolate wafer.
• 300 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 37.5 times more Omega 3, 41.5 times more Fiber and 19.2 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 300 kcal of Cookies, gluten-free, chocolate wafer contain 2.5 times more Fat, 7.5 times more Saturated Fat, 3 times more Omega 6 and 4.4 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, gluten-free, chocolate wafer 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, gluten-free, chocolate wafer provide inadequate amounts of Omega 3, Fiber and Protein