Comparing Nutrients in 300 calories Cookies, fig bars VS Broccoli

Weight per 300 calories

• Cookies, fig bars: 86.2g
• Broccoli: 882g

Cookies, fig bars have 10.2 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cookies, fig bars or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, fig bars	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	45% 58.6g	130g per day for Men 19-50 years
Sugars	55% 40g	20.7% 15g	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	NA	8.28% 6g	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	NA	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	60.4% 23g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Broccoli	Recommended Dietary Allowance
Vitamin A	0.86% 7.76μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.97% 0.065mg	119% 1.54mg	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	7.54% 30μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.23% 0.078μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.29% 0.26mg	875% 787mg	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	3.74% 0.56mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Broccoli	Recommended Dietary Allowance
Calcium	5.5% 55mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	48% 0.43mg	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	31.3% 2.5mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	80.6% 1.85mg	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	7.64% 53.4mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	5.25% 178mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	5.17% 2.84μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	3.06% 0.34mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, fig bars vs Broccoli:

• Cookies, fig bars have more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 35.3 times more Vitamin A, 4.6 times more Vitamin B1, 5.5 times more Vitamin B2, 3.5 times more Vitamin B3, 16.1 times more Vitamin B5, 23.9 times more Vitamin B6, 18.4 times more Vitamin B9, 3043.3 times more Vitamin C, 12.3 times more Vitamin E and 179.3 times more Vitamin K than Cookies, fig bars.
• Both Cookies, fig bars as well as Raw Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, fig bars vs Broccoli:

• Raw Broccoli contains 7.5 times more Calcium, 3.4 times more Copper, 2.6 times more Iron, 8 times more Magnesium, 6.3 times more Manganese, 10.9 times more Phosphorus, 15.6 times more Potassium, 7.8 times more Selenium, 10.8 times more Zinc and 55.4 times more Water than Cookies, fig bars.
• Both Cookies, fig bars and Raw Broccoli have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, fig bars have 1.9 times more Fat, 5.2 times more Omega 6 and 2.7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 3.5 times more Omega 3, 5.8 times more Fiber and 7.8 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
• Both Cookies, fig bars as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.