Comparing Nutrients in 14 ounces Cookie, with peanut butter filling, chocolate-coated VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	77% 2231kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	238% 76.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	169% 123g	8.05% 5.83g	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	36.6% 14g	31.3% 12g	38g per day for Men 19-50 years
Protein	57.4% 32g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	39.7% 0.52mg	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	62.5% 250μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	177% 159mg	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	114% 17mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 139mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	15% 0.13mg	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	104% 8.33mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	38.5% 0.89mg	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	21% 147mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookie, with peanut butter filling, chocolate-coated vs Cooked Chopped Frozen Broccoli:

• Cookie, with peanut butter filling, chocolate-coated has 2.5 times more Vitamin B1, 9.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C and 18.7 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookie, with peanut butter filling, chocolate-coated vs Cooked Chopped Frozen Broccoli:

• Cookie, with peanut butter filling, chocolate-coated has 17.2 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 1.5 times more Potassium, 10.4 times more Selenium and 33.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Phosphorus, 1.4 times more Zinc and 50.4 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookie, with peanut butter filling, chocolate-coated has 20.1 times more Energy, 294.2 times more Fat, 1066.7 times more Saturated Fat, 5.8 times more Omega 3, 466 times more Omega 6, 9.9 times more Carbohydrate, 21 times more Sugars and 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cookie, with peanut butter filling, chocolate-coated and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 14 oz.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.