Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	3.83% 111kcal	59.4% 1723kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	31.2% 10g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	130% 22g	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	234% 304g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	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	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	20.5% 0.27mg	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	34.7% 139μg	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	1.32% 1.2mg	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	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	13% 131mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	122% 1.1mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	60.6% 1.4mg	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	80% 1203mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookies, brownies, dry mix, regular per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Cookies, brownies, dry mix, regular 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, brownies, dry mix, regular:

• 14 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 133.7 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While 14 oz of Cookies, brownies, dry mix, regular contain 3 times more Vitamin B1, 2 times more Vitamin B2 and 4.1 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cookies, brownies, dry mix, regular:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Calcium and 32.4 times more Water than Cookies, brownies, dry mix, regular.
• While 14 oz of Cookies, brownies, dry mix, regular contain 8.1 times more Copper, 3.3 times more Iron, 3.1 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 3.7 times more Selenium, 27.5 times more Sodium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, brownies, dry mix, regular contain 15.5 times more Energy, 124.2 times more Fat, 139.9 times more Saturated Fat, 18.4 times more Omega 3, 426.8 times more Omega 6, 14.3 times more Carbohydrate and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6