Comparing Nutrients in 7 ounces Cookies, shortbread, commercially prepared, plain VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	35% 1020kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	50.3% 16g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	59.3% 43g	1.7% 1.23g	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	0.82% 0.6g	0.66% 0.48g	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	% 0.71g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 0.3g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	19% 10.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	33.6% 0.44mg	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	40% 161μg	35.2% 141μg	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	81.6% 73.4mg	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	32.3% 4.84mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	16.5% 0.15mg	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	74% 5.9mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	32.8% 0.75mg	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	18.7% 131mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, commercially prepared, plain VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, shortbread, commercially prepared, plain versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, shortbread, commercially prepared, plain vs Cooked Broccoli Raab:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 2.1 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.6 times more Vitamin B3 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin C and 23.3 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Cooked Broccoli Raab provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, shortbread, commercially prepared, plain as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, shortbread, commercially prepared, plain vs Cooked Broccoli Raab:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 2.3 times more Iron, 4.8 times more Selenium and 6.3 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 9.1 times more Calcium, 1.9 times more Magnesium, 3.9 times more Potassium and 25.4 times more Water than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Cooked Broccoli Raab contain similar levels of Copper, Manganese, Phosphorus and Zinc per seven ounces.
• 7 ounces of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 20.6 times more Energy, 50.4 times more Fat, 91.1 times more Saturated Fat, 4.6 times more Omega 3, 237.9 times more Omega 6, 20.4 times more Carbohydrate, 34.9 times more Sugars and 1.4 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.2 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6