Comparing Nutrients in 500 calories Glutino, Gluten Free Cookies, Vanilla Creme VS Frozen Chopped Broccoli

Weight per 500 calories

• Glutino, Gluten Free Cookies, Vanilla Creme: 103g
• Frozen Chopped Broccoli: 1923g

Glutino, Gluten Free Cookies, Vanilla Creme have 18.7 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Glutino, Gluten Free Cookies, Vanilla Creme or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Cookies, Vanilla Creme	2%	35%	63%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Glutino, Gluten Free Cookies, Vanilla Creme	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	70.7% 92g	130g per day for Men 19-50 years
Sugars	70% 50.7g	36% 26g	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	0.37% 0.27g	22% 16g	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	% 1.3g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 49g	NA	g per day for Men 19-50 years
Fiber	0% 0g	152% 57.7g	38g per day for Men 19-50 years
Protein	4% 2.25g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Cookies, Vanilla Creme	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Cookies, Vanilla Creme	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	81% 0.73mg	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	2.95% 0.24mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.24mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	246% 5.65mg	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	4.7% 33mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	2.02% 68.8mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	NA	98% 54μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.18mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.036% 1.32g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Glutino, Gluten Free Cookies, Vanilla Creme vs Frozen Chopped Broccoli:

Both Glutino, Gluten Free Cookies, Vanilla Creme and Frozen Chopped Broccoli, Unprepared have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Glutino, Gluten Free Cookies, Vanilla Creme vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 95.4 times more Calcium, 25.4 times more Copper, 66 times more Iron, 37.5 times more Magnesium, 22.3 times more Manganese, 29.3 times more Phosphorus, 59.3 times more Potassium, 2.4 times more Sodium, 49.9 times more Zinc and 1328 times more Water than Glutino, Gluten Free Cookies, Vanilla Creme.

Comparison of macro-nutrients per 500 calories:

• Glutino, Gluten Free Cookies, Vanilla Creme have 3.5 times more Fat, 9.8 times more Saturated Fat, 3.2 times more Omega 6 and 2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 33.9 times more Omega 3, 59.8 times more Fructose, more Fiber and 24 times more Protein than Glutino, Gluten Free Cookies, Vanilla Creme.
• Both Glutino, Gluten Free Cookies, Vanilla Creme and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Glutino, Gluten Free Cookies, Vanilla Creme as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 500 kcal.