Comparing Nutrients in 300 calories Cookies, gluten-free, vanilla sandwich, with creme filling VS Broccoli

Weight per 300 calories

• Cookies, gluten-free, vanilla sandwich, with creme filling: 61g
• Broccoli: 882g

Cookies, gluten-free, vanilla sandwich, with creme filling have 14.5 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cookies, gluten-free, vanilla sandwich, with creme filling or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	39% 28.4g	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	0.32% 0.23g	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	% 0.54g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 0.88g	g per day for Men 19-50 years
Fiber	0.8% 0.3g	60.4% 23g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Broccoli	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	3.04% 0.027mg	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	2.6% 0.21mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.9mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	5.98% 0.14mg	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	3.4% 23.7mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	1.88% 64mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	8.15% 122mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.027% 1g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, gluten-free, vanilla sandwich, with creme filling vs Broccoli:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Broccoli have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Cookies, gluten-free, vanilla sandwich, with creme filling vs Broccoli:

• Raw Broccoli contains 48.7 times more Calcium, 15.8 times more Copper, 31.1 times more Iron, 23.4 times more Magnesium, 13.5 times more Manganese, 24.5 times more Phosphorus, 43.6 times more Potassium, 2.4 times more Sodium, 25.8 times more Zinc and 775.4 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.

Comparison of macro-nutrients per 300 calories:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 3.8 times more Fat, 4.2 times more Saturated Fat, 3.4 times more Omega 6 and 1.9 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Omega 3, 1.3 times more Carbohydrate, 25.9 times more Fructose, 75.4 times more Fiber and 15.4 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.