Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	3.83% 111kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	204% 265g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	204% 148g	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	23% 8.73g	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, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	89.3% 1.07mg	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	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	19.5% 0.25mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	13% 131mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	85.6% 0.77mg	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% 7.94mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	80% 1.84mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	7.2% 0.79mg	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, graham crackers, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated:

• 14 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 2 times more Vitamin B6, 401 times more Vitamin C, 1.3 times more Vitamin E and 13.8 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 4.9 times more Vitamin B1, 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Zinc and 45.4 times more Water than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 1.4 times more Calcium, 5.7 times more Copper, 3.3 times more Iron, 2.1 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium, 15.9 times more Selenium and 24.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, graham crackers, chocolate-coated contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Fiber than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 17.9 times more Energy, 215 times more Fat, 955.6 times more Saturated Fat, 1.3 times more Omega 3, 346.6 times more Omega 6, 12.5 times more Carbohydrate, 25.4 times more Sugars 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