Comparing Nutrients in 500 calories Broccoli Raab VS Cookie, with peanut butter filling, chocolate-coated

Weight per 500 calories

• Broccoli Raab: 2273g
• Cookie, with peanut butter filling, chocolate-coated: 89g

Cookie, with peanut butter filling, chocolate-coated has 25.5 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 500 calories - Broccoli Raab or Cookie, with peanut butter filling, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Broccoli Raab	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	53.4% 17g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	31.7% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	36.2% 47g	130g per day for Men 19-50 years
Sugars	12% 8.64g	38% 27.5g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	129% 72g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	10.4% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	6.16% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	7% 0.091mg	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	472% 1886μg	14% 56μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.37% 0.009μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	510% 459mg	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	245% 37mg	25.6% 3.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	245% 2455mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	58% 0.52mg	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	608% 48.6mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	3.6% 15mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	26.4% 0.61mg	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	237% 1659mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	57% 2103g	0.043% 1.6g	3700g per day for Men 19-50 years

Broccoli Raab VS Cookie, With Peanut Butter Filling, Chocolate-coated Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Cookie, with peanut butter filling, chocolate-coated?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Cookie, with peanut butter filling, chocolate-coated:

• 500 calories of Broccoli Raab have more Vitamin A, 29.6 times more Vitamin B1, 36.6 times more Vitamin B2, 6.9 times more Vitamin B3, 17 times more Vitamin B5, 42.8 times more Vitamin B6, 33.7 times more Vitamin B9, more Vitamin C, 9.6 times more Vitamin E and 1217.5 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• 500 calories of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Cookie, with peanut butter filling, chocolate-coated:

• 500 calories of Broccoli Raab have 78.8 times more Calcium, 1.8 times more Copper, 26 times more Iron, 33.1 times more Magnesium, 14.8 times more Manganese, 50.4 times more Phosphorus, 23.1 times more Potassium, 3.5 times more Selenium, 2.3 times more Sodium, 98.4 times more Zinc and 1313.5 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• 500 calories of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 20 times more Omega 3, 1.4 times more Carbohydrate, 19.7 times more Fiber and 10 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While 500 kcal of Cookie, with peanut butter filling, chocolate-coated contain 2.8 times more Fat, 9.1 times more Saturated Fat, 8.2 times more Omega 6 and 3.2 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Cookie, with peanut butter filling, chocolate-coated offer comparable quantities of Energy per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Cookie, with peanut butter filling, chocolate-coated provide inadequate amounts of Fiber