Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate wafer VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Cookies, gluten-free, chocolate wafer: 92g
• Boiled Spears Frozen Broccoli: 1786g

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

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Boiled Spears Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	2.03% 1.96g	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	73.6% 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	Boiled Spears 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	134% 536μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	10% 101mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	85.3% 0.77mg	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	85% 357mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	252% 5.8mg	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	140% 982mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	NA	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	43.8% 1620g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Chocolate Wafer VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Boiled Spears Frozen Broccoli?

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

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 12.3 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.
• 500 calories of Cookies, gluten-free, chocolate wafer have insufficient amounts of Vitamin B5

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

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 9 times more Calcium, 3.2 times more Copper, 3.2 times more Iron, 9.4 times more Magnesium, 15.3 times more Manganese, 7.4 times more Phosphorus, 10.2 times more Potassium, 3.8 times more Sodium, 7.4 times more Zinc and 1279.4 times more Water than Cookies, gluten-free, chocolate wafer.
• 500 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, gluten-free, chocolate wafer have 14.3 times more Fat, 44 times more Saturated Fat, 8.5 times more Omega 6 and 1.4 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 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 Spears Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Omega 3, Fiber and Protein
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6