Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, soft-type VS Broccoli

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, soft-type: 113g
• Broccoli: 1471g

Cookies, chocolate chip, commercially prepared, soft-type have 13.1 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 500 calories - Cookies, chocolate chip, commercially prepared, soft-type or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	75% 98g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	34.5% 25g	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	9.83% 7.13g	13.8% 10g	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	% 9.4g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 25g	% 1.47g	g per day for Men 19-50 years
Fiber	5.33% 2.03g	101% 38.2g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.33% 0.056mg	198% 2.57mg	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	7.6% 30.4μg	232% 926μg	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	NA	1458% 1312mg	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	11.6% 1.75mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Broccoli	Recommended Dietary Allowance
Calcium	1.9% 19mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	80% 0.72mg	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	57.3% 4.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	7.78% 32.7mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	134% 3.1mg	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	9.8% 68.7mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	6.35% 3.5μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	20.7% 311mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	5.53% 0.61mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.3% 11g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, soft-type vs Broccoli:

• Raw Broccoli contains more Vitamin A, 6.6 times more Vitamin B1, 5.4 times more Vitamin B2, 4.1 times more Vitamin B3, 20.8 times more Vitamin B5, 45.7 times more Vitamin B6, 30.5 times more Vitamin B9, 6.6 times more Vitamin E and 552.8 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, soft-type vs Broccoli:

• Raw Broccoli contains 36.1 times more Calcium, 2.8 times more Copper, 2.3 times more Iron, 9.5 times more Magnesium, 6.5 times more Manganese, 14.1 times more Phosphorus, 31.7 times more Potassium, 10.5 times more Selenium, 1.6 times more Sodium, 9.9 times more Zinc and 118 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate chip, commercially prepared, soft-type have 4.1 times more Fat, 6.5 times more Saturated Fat, 2.7 times more Omega 6 and 1.7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 14.4 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Fructose, 18.9 times more Fiber and 10.1 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.