Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate wafer VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Cookies, gluten-free, chocolate wafer: 92g
• Cooked Chopped Frozen Broccoli: 1786g

Cookies, gluten-free, chocolate wafer have 19.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.16% 0.11g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	73.5% 96g	130g per day for Men 19-50 years
Sugars	52.3% 38g	36.2% 26.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 34.3g	NA	g per day for Men 19-50 years
Fiber	3.9% 1.48g	141% 53.6g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.95% 0.4mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	179% 2.32mg	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	NA	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	796% 716mg	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	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10% 101mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	67.5% 0.61mg	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	42.4% 3.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	9.02% 38mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	173% 4mg	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	19% 133mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, gluten-free, chocolate wafer vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 12.3 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 500 calories for Cookies, gluten-free, chocolate wafer vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 5.8 times more Calcium, 2.5 times more Copper, 3.2 times more Iron, 6.1 times more Magnesium, 10.5 times more Manganese, 6.6 times more Phosphorus, 8.1 times more Potassium, 1.7 times more Sodium, 6.9 times more Zinc and 1279.4 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, chocolate wafer have 13.1 times more Fat, 44 times more Saturated Fat, 8.5 times more Omega 6 and 1.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6.5 times more Omega 3, 1.6 times more Carbohydrate, 36.2 times more Fiber and 14.8 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
• Both Cookies, gluten-free, chocolate wafer as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.