Comparing Nutrients in 7 ounces Broccoli Raab VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Broccoli Raab	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	119% 38g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	80.8% 105g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	84.6% 61.3g	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	0.47% 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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15.6% 0.2mg	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	41% 165μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.5% 40mg	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	21.4% 3.2mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	21.4% 214mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	129% 1.16mg	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	53% 4.25mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	59% 1.35mg	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	20.7% 145mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookie, with peanut butter filling, chocolate-coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 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 7 ounces of Broccoli Raab vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 47.7 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 3.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.7 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Broccoli Raab have 3.1 times more Calcium, 1.3 times more Magnesium, 2 times more Phosphorus, 3.9 times more Zinc and 51.4 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 13.9 times more Copper, 1.7 times more Manganese, 7.3 times more Selenium and 11.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 25.5 times more Energy, 72 times more Fat, 231.3 times more Saturated Fat, 1.3 times more Omega 3, 208.9 times more Omega 6, 18.6 times more Carbohydrate, 81.3 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6