Comparing Nutrients in 7 ounces Broccoli Raab VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Broccoli Raab	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	33.3% 5.67g	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	101% 132g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	136% 98g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	6.7% 0.087mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, chocolate sandwich, with creme filling, regular, 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	69.5% 0.63mg	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	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	32% 0.74mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• 7 ounces of Broccoli Raab have 65.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B5, 3.9 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C and 20 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.6 times more Vitamin B2 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• 7 ounces of Broccoli Raab have 3.1 times more Calcium, 1.3 times more Zinc and 46.3 times more Water than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 7.5 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 3.2 times more Selenium and 9.9 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain similar levels of Manganese, Phosphorus and Potassium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.3 times more Omega 3 than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 21.9 times more Energy, 53.9 times more Fat, 89.5 times more Saturated Fat, 98.4 times more Omega 6, 23.3 times more Carbohydrate, 130.5 times more Sugars and 1.9 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6