Comparing Nutrients in 100 grams Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	6%	3%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Broccoli	Recommended Dietary Allowance
Energy	10.5% 305kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74.3g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	60% 43.4g	2.34% 1.7g	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	NA	0.94% 0.68g	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	NA	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	8.93% 5g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.14% 0.057mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	13.5% 0.18mg	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	4.75% 19μg	15.8% 63μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.9% 0.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	99% 89.2mg	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	NA	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	5.44% 0.049mg	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	34.8% 2.78mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	NA	9.13% 0.21mg	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	10% 71mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	3.26% 111mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes vs Broccoli:

• Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have 1.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 10.1 times more Vitamin B5, 8.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 892 times more Vitamin C than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.

Comparing minerals per 100 grams for Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes vs Broccoli:

• Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have 3.4 times more Copper, 3.8 times more Iron and 5.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 2.8 times more Potassium, 1.5 times more Selenium and 5.1 times more Water than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• Both Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes and Raw Broccoli have similar amounts of Magnesium, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have 9 times more Energy, 2.9 times more Fat, 3.7 times more Saturated Fat, 11.2 times more Carbohydrate, 25.5 times more Sugars and 1.8 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Fiber than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• Both Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.