Comparing Nutrients in 500 calories Cookies, gluten-free, lemon wafer VS Boiled Broccoli

Weight per 500 calories

• Cookies, gluten-free, lemon wafer: 97g
• Boiled Broccoli: 1429g

Cookies, gluten-free, lemon wafer have 14.7 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cookies, gluten-free, lemon wafer or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	79% 103g	130g per day for Men 19-50 years
Sugars	56.7% 41g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	% 41g	% 1.14g	g per day for Men 19-50 years
Fiber	0% 0g	124% 47g	38g per day for Men 19-50 years
Protein	0% 0g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	220% 2.86mg	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	0% 0μg	386% 1543μg	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	1030% 927mg	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	20% 3.03mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	2.2% 0.17mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	120% 2.77mg	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	5.4% 38mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 20.6 times more Vitamin B1, 24.5 times more Vitamin B2, 125.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 6.8 times more Vitamin E than Cookies, gluten-free, lemon wafer.

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

• Boiled and Drained Broccoli contains 65.4 times more Calcium, more Copper, 54.8 times more Iron, 103 times more Magnesium, 150.2 times more Manganese, 25.3 times more Phosphorus, 119.8 times more Potassium, more Selenium, 5.4 times more Sodium, 220.7 times more Zinc and 1172.5 times more Water than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, lemon wafer have 4 times more Fat, 9 times more Saturated Fat, 3.4 times more Omega 6 and 2.1 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 17.9 times more Omega 3, 1.4 times more Carbohydrate, more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Cookies, gluten-free, lemon wafer as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.