Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Cooked Broccoli Raab	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	27.5% 797kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	85% 27.2g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	60.4% 43.8g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	11% 0.14mg	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	25% 101μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	16.7% 167mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	92% 0.83mg	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	22.5% 1.8mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	42% 0.97mg	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	16.6% 116mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.069% 2.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cookie, with peanut butter filling, chocolate-coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Cookie, with peanut butter filling, chocolate-coated:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B6, more Vitamin C and 54.5 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While 5 oz of Cookie, with peanut butter filling, chocolate-coated contain 2.2 times more Vitamin B3 and 1.7 times more Vitamin E than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Cookie, with peanut butter filling, chocolate-coated:

• 5 ounces of Cooked Broccoli Raab have 3.4 times more Calcium, 1.6 times more Magnesium, 2.2 times more Phosphorus, 1.6 times more Potassium, 2.7 times more Zinc and 50.8 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 5 oz of Cookie, with peanut butter filling, chocolate-coated contain 7.8 times more Copper, 1.7 times more Iron, 1.8 times more Manganese, 5.6 times more Selenium and 6.6 times more Sodium than Cooked Broccoli Raab.
• 5 ounces of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookie, with peanut butter filling, chocolate-coated contain 22.5 times more Energy, 67.9 times more Fat, 215.7 times more Saturated Fat, 195.4 times more Omega 6, 17 times more Carbohydrate, 49.8 times more Sugars, 1.3 times more Fiber and 2.1 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookie, with peanut butter filling, chocolate-coated offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6