Comparing Nutrients in 500 calories Boiled Broccoli VS Cookies, chocolate sandwich, with creme filling, regular

Weight per 500 calories

• Boiled Broccoli: 1429g
• Cookies, chocolate sandwich, with creme filling, regular: 108g

Cookies, chocolate sandwich, with creme filling, regular have 13.3 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 500 calories - Boiled Broccoli or Cookies, chocolate sandwich, with creme filling, regular?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Boiled Broccoli	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	21.3% 20.6g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	20.6% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	59% 76.5g	130g per day for Men 19-50 years
Sugars	27.4% 20g	60.4% 44g	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	14.6% 10.6g	1.04% 0.75g	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	% 7g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 42g	g per day for Men 19-50 years
Fiber	124% 47g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	60.7% 34g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0.12% 1.08μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	1.9% 0.025mg	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	386% 1543μg	16.4% 65.7μg	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	1030% 927mg	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	138% 20.7mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	24.6% 29.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	57% 571mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	12% 50.6mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	32.8% 0.75mg	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	137% 957mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	28% 418mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	7.25% 0.8mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.091% 3.35g	3700g per day for Men 19-50 years

Boiled Broccoli VS Cookies, Chocolate Sandwich, With Creme Filling, Regular Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Cookies, chocolate sandwich, with creme filling, regular?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Cookies, chocolate sandwich, with creme filling, regular:

• 500 calories of Boiled Broccoli have 1020.8 times more Vitamin A, 4.2 times more Vitamin B1, 6.9 times more Vitamin B2, 2.8 times more Vitamin B3, 30.1 times more Vitamin B5, 115.3 times more Vitamin B6, 23.5 times more Vitamin B9, more Vitamin C, 7.8 times more Vitamin E and 68.3 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, regular.
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled and Drained Broccoli as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Cookies, chocolate sandwich, with creme filling, regular:

• 500 calories of Boiled Broccoli have 25.3 times more Calcium, 2.4 times more Copper, 5.9 times more Magnesium, 3.7 times more Manganese, 9.6 times more Phosphorus, 16.6 times more Potassium, 4.1 times more Selenium, 1.4 times more Sodium, 8.1 times more Zinc and 380.5 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• While 500 kcal of Cookies, chocolate sandwich, with creme filling, regular contain 1.4 times more Iron than Boiled and Drained Broccoli.
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 5.3 times more Omega 3, 1.3 times more Carbohydrate, 14 times more Fructose, 15.1 times more Fiber and 6.1 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While 500 kcal of Cookies, chocolate sandwich, with creme filling, regular contain 3.5 times more Fat, 5.4 times more Saturated Fat, 4.8 times more Omega 6 and 2.2 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, chocolate sandwich, with creme filling, regular offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular provide inadequate amounts of Fiber