Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	3.56% 103kcal	68.7% 1992kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	148% 47.2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	59.6% 10g	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	216% 280g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	235% 170g	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	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	% 2.98g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 161g	g per day for Men 19-50 years
Fiber	31.3% 12g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	20% 11g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, sugar wafers with creme filling, regular	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	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	13% 0.17mg	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	76.4% 306μg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	22.2% 222mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	72.6% 1.67mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, sugar wafers with creme filling, regular per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Cookies, sugar wafers with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Cookies, sugar wafers with creme filling, regular:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B6, more Vitamin C and 38.6 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While 14 oz of Cookies, sugar wafers with creme filling, regular contain 4.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafers with creme filling, regular provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Cookies, sugar wafers with creme filling, regular:

• 14 ounces of Frozen Chopped Broccoli have 2.1 times more Calcium, 1.8 times more Potassium and 55.1 times more Water than Cookies, sugar wafers with creme filling, regular.
• While 14 oz of Cookies, sugar wafers with creme filling, regular contain 1.7 times more Copper, 4.6 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 4.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafers with creme filling, regular contain similar levels of Magnesium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 1.9 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• While 14 oz of Cookies, sugar wafers with creme filling, regular contain 19.3 times more Energy, 80.1 times more Fat, 270.4 times more Saturated Fat, 82.4 times more Omega 6, 14.8 times more Carbohydrate, 31.8 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6