Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	3.83% 111kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	91% 15.4g	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	201% 262g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	283% 205g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, sugar wafer, chocolate-covered	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	16% 2.55mg	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	14.7% 0.19mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	13% 131mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	117% 1.05mg	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	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	42.5% 179mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.19% 6.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookies, sugar wafer, chocolate-covered per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered:

• 14 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 2.7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and 12.8 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12 and 1.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Calcium and 52.4 times more Water than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 7.8 times more Copper, 2 times more Iron, 3.5 times more Magnesium, 2.4 times more Phosphorus, 2.2 times more Potassium, 7.7 times more Selenium, 12.5 times more Sodium and 2.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, sugar wafer, chocolate-covered contain 18.8 times more Energy, 229.9 times more Fat, 957.8 times more Saturated Fat, 6.9 times more Omega 3, 298.9 times more Omega 6, 12.3 times more Carbohydrate and 35.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, sugar wafer, chocolate-covered offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6