Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cookies, shortbread, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	3.56% 103kcal	61.7% 1790kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	57.3% 55.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	58.2% 18.6g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	124% 21g	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	232% 302g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	119% 86g	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	1.64% 1.2g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 83.3g	g per day for Men 19-50 years
Fiber	31.3% 12g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	20% 11g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, shortbread, reduced fat	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	81.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	21.7% 0.28mg	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	80.4% 321μg	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	249% 224mg	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	32.3% 4.84mg	64.6% 9.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	22.2% 222mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	39.7% 0.36mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	68% 1.56mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.39% 14.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Cookies, shortbread, reduced fat:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and 23.2 times more Vitamin K than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 6.7 times more Vitamin B1, 3.3 times more Vitamin B2, 7 times more Vitamin B3 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cookies, shortbread, reduced fat have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Cookies, shortbread, reduced fat:

• Frozen Chopped Broccoli, Unprepared has 4.3 times more Calcium, 1.3 times more Magnesium, 2.4 times more Potassium and 25.4 times more Water than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 2.4 times more Copper, 3.7 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium and 23.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cookies, shortbread, reduced fat have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 2.8 times more Fructose and 2.3 times more Fiber than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 17.3 times more Energy, 48.3 times more Fat, 106.7 times more Saturated Fat, 1.6 times more Omega 3, 171.2 times more Omega 6, 15.9 times more Carbohydrate, 16 times more Sugars and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.