Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, soft-type VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Broccoli Raab	Recommended Dietary Allowance
Energy	30.4% 881kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39.2g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	102% 73.6g	1.04% 0.75g	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	17.3% 12.6g	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	% 16.6g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 44g	% 0.22g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14% 5.36g	38g per day for Men 19-50 years
Protein	13% 7.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	26% 0.34mg	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	13.4% 53.6μg	41% 165μg	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	NA	44.5% 40mg	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	20.5% 3.08mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	9.26% 0.083mg	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	101% 8.08mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	34% 0.78mg	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	17.3% 121mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate chip, commercially prepared, soft-type versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type vs Broccoli Raab:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 2.2 times more Vitamin B2 and 1.7 times more Vitamin B3 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 3.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 93.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cookies, chocolate chip, commercially prepared, soft-type vs Broccoli Raab:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 5.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 3.1 times more Selenium and 8.4 times more Sodium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 6.4 times more Calcium, 1.5 times more Potassium, 1.4 times more Zinc and 9.4 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Broccoli Raab contain similar levels of Manganese and Phosphorus per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 20.2 times more Energy, 40.3 times more Fat, 117.5 times more Saturated Fat, 59.3 times more Omega 6, 23.1 times more Carbohydrate, 97.6 times more Sugars and 37.2 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.3 times more Omega 3 and 1.5 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Broccoli Raab offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6