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

Weight per 500 calories

• Cookies, gluten-free, lemon wafer: 97g
• Frozen Broccoli Spears: 1724g

Cookies, gluten-free, lemon wafer have 17.8 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Frozen Broccoli Spears	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	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	3.75% 0.64g	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	71% 92g	130g per day for Men 19-50 years
Sugars	56.7% 41g	35% 25.3g	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	% 41g	NA	g per day for Men 19-50 years
Fiber	0% 0g	136% 51.7g	38g per day for Men 19-50 years
Protein	0% 0g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	69% 0.62mg	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	2.2% 0.17mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	192% 4.4mg	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	5.4% 38mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	42% 1561g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Frozen Broccoli Spears contain 28.4 times more Vitamin B1, 27.4 times more Vitamin B2, 126.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.7 times more Vitamin E than Cookies, gluten-free, lemon wafer.
• 500 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 500 kcal of Frozen Broccoli Spears contain 80.9 times more Calcium, more Copper, 71 times more Iron, 94.7 times more Magnesium, 239.3 times more Manganese, 26.9 times more Phosphorus, 123.3 times more Potassium, more Selenium, 2.7 times more Sodium, 201.3 times more Zinc and 1435.8 times more Water than Cookies, gluten-free, lemon wafer.
• 500 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, gluten-free, lemon wafer have 4 times more Fat, 11.4 times more Saturated Fat, 3.9 times more Omega 6 and 1.6 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 22.7 times more Omega 3, 1.3 times more Carbohydrate, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Omega 3, Fiber and Protein
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6