Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cookies, fudge, cake-type (includes trolley cakes)

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Energy	3.56% 103kcal	47.8% 1385kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	13.8% 4.4g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	239% 311g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	29.2% 11g	38g per day for Men 19-50 years
Protein	20% 11g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	74.7% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	9.46% 0.12mg	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	66.5% 266μg	42.7% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	0.44% 0.4mg	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Calcium	22.2% 222mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	128% 1.15mg	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	40% 3.2mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	55.6% 1.28mg	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	28.3% 198mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	51% 762mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, fudge, cake-type (includes trolley cakes) per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Cookies, fudge, cake-type (includes trolley cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Cookies, fudge, cake-type (includes trolley cakes):

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 4.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 564 times more Vitamin C than Cookies, fudge, cake-type (includes trolley cakes).
• While 14 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 4.3 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, fudge, cake-type (includes trolley cakes) provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Cookies, fudge, cake-type (includes trolley cakes):

• 14 ounces of Frozen Chopped Broccoli have 1.6 times more Calcium, 1.5 times more Potassium and 7.8 times more Water than Cookies, fudge, cake-type (includes trolley cakes).
• While 14 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 7.7 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Selenium and 8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, fudge, cake-type (includes trolley cakes) contain similar levels of Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 8.1 times more Omega 3 than Cookies, fudge, cake-type (includes trolley cakes).
• While 14 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 13.4 times more Energy, 12.8 times more Fat, 25.3 times more Saturated Fat, 14.6 times more Omega 6, 16.4 times more Carbohydrate and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, fudge, cake-type (includes trolley cakes) offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Cookies, fudge, cake-type (includes trolley cakes) provide inadequate amounts of Omega 3