Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate sandwich, with creme filling VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Broccoli Raab	Recommended Dietary Allowance
Energy	23% 672kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.47g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	96% 69.5g	0.74% 0.54g	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	0.33% 0.24g	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	% 1.4g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 67.5g	% 0.16g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	10% 3.83g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	18.6% 0.24mg	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	29.4% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	32% 28.6mg	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	22% 3.27mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.2% 36.3μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.7% 27mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	6.6% 0.06mg	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	49.8% 4mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	24.3% 0.56mg	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	14% 99mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	6.55% 223mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate sandwich, with creme filling VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, gluten-free, chocolate sandwich, with creme filling versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling vs Broccoli Raab:

• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have 1.4 times more Vitamin E than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 8.8 times more Vitamin K than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin C
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, gluten-free, chocolate sandwich, with creme filling vs Broccoli Raab:

• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have 6.2 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese and 8.3 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 5.7 times more Calcium and 32.6 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Broccoli Raab contain similar levels of Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have 21.5 times more Energy, 36.5 times more Fat, 95.2 times more Saturated Fat, 60.2 times more Omega 6, 26.7 times more Carbohydrate and 128.9 times more Sugars than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.4 times more Omega 3 and 1.4 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Broccoli Raab offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6