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

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	77% 2231kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	238% 76.2g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	14.6% 19g	130g per day for Men 19-50 years
Sugars	169% 123g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	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	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	22% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14% 139mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	16.8% 0.15mg	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	104% 8.33mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	9.8% 363g	3700g per day for Men 19-50 years

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

• Cookie, with peanut butter filling, chocolate-coated has 2.6 times more Vitamin B1, 9.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C and 17.3 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli:

• Cookie, with peanut butter filling, chocolate-coated has 15.4 times more Copper, 2.6 times more Iron, 2.3 times more Manganese, 2.6 times more Selenium and 15.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 1.4 times more Phosphorus, 2.4 times more Zinc and 50.8 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookie, with peanut butter filling, chocolate-coated has 21.6 times more Energy, 121.7 times more Fat, 436.4 times more Saturated Fat, 2.3 times more Omega 3, 195.4 times more Omega 6, 11.1 times more Carbohydrate, 22.9 times more Sugars and 2.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Cookie, with peanut butter filling, chocolate-coated and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 14 oz.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.