Comparing Nutrients in 5 ounces Cookies, fudge, cake-type (includes trolley cakes) VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cookies, fudge, cake-type (includes trolley cakes)	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17% 495kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	3.78% 0.64g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.4% 111g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.88g	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	NA	0.47% 0.34g	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	NA	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Cookies, fudge, cake-type (includes trolley cakes)	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	24% 0.31mg	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	15.2% 61μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	58.3% 52.4mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fudge, cake-type (includes trolley cakes)	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.8% 48mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	12% 0.11mg	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	44% 3.5mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	23.4% 0.54mg	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	17% 118mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	5.75% 196mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fudge, cake-type (includes trolley cakes) VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, fudge, cake-type (includes trolley cakes) versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) vs Cooked Broccoli Raab:

• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2 and more Vitamin B12 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Vitamin A, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 7.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 370 times more Vitamin C than Cookies, fudge, cake-type (includes trolley cakes).
• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for Cookies, fudge, cake-type (includes trolley cakes) vs Cooked Broccoli Raab:

• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) have 3.9 times more Copper, 2 times more Iron, 2.8 times more Selenium and 3.4 times more Sodium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 3.5 times more Calcium, 2.5 times more Potassium and 7.7 times more Water than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) and Cooked Broccoli Raab contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) have 14 times more Energy, 7.1 times more Fat, 12.5 times more Saturated Fat, 14.6 times more Omega 6, 25.1 times more Carbohydrate and 1.3 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 15.5 times more Omega 3 than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) and Cooked Broccoli Raab offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) provide inadequate amounts of Omega 3
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6