Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched: 21g

Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 18.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	4.84% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	4.86% 1.55g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	10.7% 14g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	NA	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	4.4% 3.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	1.37% 0.52g	38g per day for Men 19-50 years
Protein	19.3% 11g	2% 1.12g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	1.02% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	0.96% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0.61% 0.098mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	0.95% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	0.9% 0.012mg	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	64.4% 258μg	0.47% 1.87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.087% 0.002μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	241% 217mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	21.5% 215mg	0.52% 5.2mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	4.9% 0.044mg	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	39% 3.1mg	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	1.53% 6.44mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	4.06% 0.093mg	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	27.5% 192mg	3.2% 22.5mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	0.83% 28mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	NA	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.023% 0.85g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Cookies, Chocolate Chip, Commercially Prepared, Regular, Higher Fat, Unenriched Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched?

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 100 calories of Frozen Chopped Broccoli have more Vitamin A, 16.6 times more Vitamin B1, 29.6 times more Vitamin B2, 18.4 times more Vitamin B3, 22.5 times more Vitamin B5, 42.9 times more Vitamin B6, 137.7 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 100 calories of Frozen Chopped Broccoli have 41.4 times more Calcium, 3.3 times more Copper, 15 times more Iron, 10.7 times more Magnesium, 12.1 times more Manganese, 8.6 times more Phosphorus, 29.1 times more Potassium, 1.4 times more Sodium, 13.9 times more Zinc and 412.7 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have 15.9 times more Omega 3, 1.3 times more Carbohydrate, 22.2 times more Fiber and 9.6 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 100 kcal of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 4.2 times more Fat, 9.2 times more Saturated Fat and 3.9 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched offer comparable quantities of Energy per 100 calories.
• 100 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide inadequate amounts of Omega 3 and Fiber