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

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	36.6% 35.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	20.4% 3.46g	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	116% 151g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	134% 97g	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	0% 0g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 94g	g per day for Men 19-50 years
Fiber	14% 5.36g	13% 4.96g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.76% 4.35g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, gluten-free, chocolate sandwich, with creme filling	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	0% 0mg	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	0% 0μg	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	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	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	42.3% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	57.5% 0.52mg	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	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	44.4% 1.02mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	36.4% 546mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.15% 5.64g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Broccoli Raab have 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.
• While 7 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.4 times more Vitamin E than Raw Broccoli Raab.
• 7 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 5.7 times more Calcium, 1.2 times more Potassium and 32.6 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 7 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 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 Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 3.4 times more Omega 3 and 1.4 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 7 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 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 Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6