Comparing Nutrients in 500 calories Broccoli VS Cookies, peanut butter sandwich, regular

Weight per 500 calories

• Broccoli: 1471g
• Cookies, peanut butter sandwich, regular: 105g

Cookies, peanut butter sandwich, regular have 14.1 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Broccoli or Cookies, peanut butter sandwich, regular?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Broccoli	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	16.3% 5.22g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	22.7% 3.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	34.5% 25g	51% 37g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	5.23% 2g	38g per day for Men 19-50 years
Protein	74% 41.5g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0.12% 1.05μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	21% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	11% 0.15mg	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	232% 926μg	16% 64μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1458% 1312mg	0.12% 0.1mg	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	76.5% 11.5mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	3.4% 4.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	69% 691mg	5.54% 55.4mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	27.5% 0.25mg	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	134% 10.7mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	12.2% 51.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	41.5% 0.95mg	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	139% 971mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	5.9% 201mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	14.6% 8.05μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	0.079% 2.93g	3700g per day for Men 19-50 years

Broccoli VS Cookies, Peanut Butter Sandwich, Regular Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli or Cookies, peanut butter sandwich, regular?

Lets compare vitamin content per 500 calories of Broccoli vs Cookies, peanut butter sandwich, regular:

• 500 calories of Broccoli have 435.8 times more Vitamin A, 3.1 times more Vitamin B1, 6.3 times more Vitamin B2, 2.4 times more Vitamin B3, 8.8 times more Vitamin B5, 17.7 times more Vitamin B6, 14.5 times more Vitamin B9, 12540.5 times more Vitamin C, 5.9 times more Vitamin E and 366.3 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• While 500 kcal of Cookies, peanut butter sandwich, regular contain more Vitamin B12 than Raw Broccoli.
• 500 calories of Broccoli have insufficient amounts of Vitamin B12
• 500 calories of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli vs Cookies, peanut butter sandwich, regular:

• 500 calories of Broccoli have 12.5 times more Calcium, 2.9 times more Copper, 3.9 times more Iron, 6 times more Magnesium, 3.2 times more Manganese, 4.9 times more Phosphorus, 23.1 times more Potassium, 4.6 times more Selenium, 1.3 times more Sodium, 5.4 times more Zinc and 448.4 times more Water than Cookies, peanut butter sandwich, regular.
• 500 calories of Cookies, peanut butter sandwich, regular lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli have 8.3 times more Omega 3, 1.4 times more Carbohydrate, 19.2 times more Fiber and 4.5 times more Protein than Cookies, peanut butter sandwich, regular.
• While 500 kcal of Cookies, peanut butter sandwich, regular contain 4.1 times more Fat, 3.1 times more Saturated Fat, 5.4 times more Omega 6 and 1.5 times more Sugars than Raw Broccoli.
• Both Broccoli and Cookies, peanut butter sandwich, regular offer comparable quantities of Energy per 500 calories.
• 500 calories of Broccoli provide inadequate amounts of Omega 6
• 500 calories of Cookies, peanut butter sandwich, regular provide inadequate amounts of Omega 3 and Fiber