Comparing Nutrients in 500 calories Broccoli Raab VS Cookies, gluten-free, chocolate sandwich, with creme filling

Weight per 500 calories

• Broccoli Raab: 2273g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 106g

Cookies, gluten-free, chocolate sandwich, with creme filling have 21.5 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 Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Broccoli Raab	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	11% 1.84g	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	61.7% 80.2g	130g per day for Men 19-50 years
Sugars	12% 8.64g	71.3% 51.7g	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	5.33% 3.86g	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	% 2.27g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 50.2g	g per day for Men 19-50 years
Fiber	161% 61.4g	6.94% 2.64g	38g per day for Men 19-50 years
Protein	129% 72g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, gluten-free, chocolate sandwich, with creme filling	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	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	6.17% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	0% 0mg	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	0% 0μg	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	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	16.2% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	245% 2455mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	30.6% 0.28mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	23.6% 0.54mg	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	10.5% 74mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	6.33% 0.7mg	11mg per day for Men 19-50 years
Water	57% 2103g	0.081% 3g	3700g per day for Men 19-50 years

Broccoli Raab VS Cookies, Gluten-free, Chocolate Sandwich, With Creme Filling Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Broccoli Raab vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 500 calories of Broccoli Raab have more Vitamin A, 69.8 times more Vitamin B1, 36.6 times more Vitamin B2, 67.5 times more Vitamin B3, 46.3 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 15.1 times more Vitamin E and 188.5 times more Vitamin K than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 500 calories of Broccoli Raab have 122.5 times more Calcium, 3.5 times more Copper, 16.4 times more Iron, 11.9 times more Magnesium, 16.5 times more Manganese, 22.5 times more Phosphorus, 26.9 times more Potassium, more Selenium, 2.6 times more Sodium, 25.1 times more Zinc and 702.1 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 72.7 times more Omega 3, 23.3 times more Fiber and 31.2 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 500 kcal of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.7 times more Fat, 4.4 times more Saturated Fat, 2.8 times more Omega 6 and 6 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling provide inadequate amounts of Omega 3, Fiber and Protein