Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cookies, animal, with frosting or icing

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, animal, with frosting or icing	2%	43%	55%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Energy	3.83% 111kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	201% 64.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	59.3% 0.95g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	214% 278g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	225% 163g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	22% 12.3g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	4.27% 0.056mg	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	55.6% 222μg	58.5% 234μg	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	177% 159mg	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	35% 5.24mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Calcium	13% 131mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	23% 0.21mg	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	30.3% 2.42mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	NA	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	27.8% 194mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookies, animal, with frosting or icing per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Cookies, animal, with frosting or icing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Cookies, animal, with frosting or icing:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 9.3 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 14.7 times more Vitamin K than Cookies, animal, with frosting or icing.
• While 14 oz of Cookies, animal, with frosting or icing contain 5.1 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.7 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, animal, with frosting or icing provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cookies, animal, with frosting or icing have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cookies, animal, with frosting or icing have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cookies, animal, with frosting or icing:

• 14 ounces of Cooked Chopped Frozen Broccoli have 5.5 times more Calcium, 1.9 times more Magnesium, 9.8 times more Phosphorus, 1.5 times more Potassium and 45.4 times more Water than Cookies, animal, with frosting or icing.
• While 14 oz of Cookies, animal, with frosting or icing contain 1.5 times more Copper, 2.6 times more Iron, 16.1 times more Selenium and 23.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, animal, with frosting or icing contain similar levels of Zinc per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Cookies, animal, with frosting or icing lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.3 times more Fiber than Cookies, animal, with frosting or icing.
• While 14 oz of Cookies, animal, with frosting or icing contain 18.2 times more Energy, 200.8 times more Fat, 900 times more Saturated Fat, 5.7 times more Omega 3, 327.8 times more Omega 6, 13.1 times more Carbohydrate and 28 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, animal, with frosting or icing offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6