Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	3.83% 111kcal	70.5% 2044kcal	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	130% 41.7g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	59.7% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	227% 295g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	232% 168g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 168g	g per day for Men 19-50 years
Fiber	31.3% 12g	0% 0g	38g per day for Men 19-50 years
Protein	22% 12.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	NA	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	82.6% 12.4mg	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, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	13% 131mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	0% 0mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	3.28% 0.075mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookies, gluten-free, lemon wafer per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Cookies, gluten-free, lemon wafer 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, gluten-free, lemon wafer:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Vitamin B1, 7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 2.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, gluten-free, lemon wafer provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cookies, gluten-free, lemon wafer:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium, more Copper, 3.4 times more Iron, 4.3 times more Magnesium, 11.7 times more Manganese, 1.3 times more Phosphorus, 3.9 times more Potassium, 9.3 times more Zinc and 81 times more Water than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 10.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 18.4 times more Energy, 201.5 times more Fat, 583.4 times more Saturated Fat, 2.3 times more Omega 3, 196.7 times more Omega 6, 13.9 times more Carbohydrate and 28.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein