Comparing Nutrients in 14 ounces Cookies, animal, with frosting or icing VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, animal, with frosting or icing	2%	43%	55%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, animal, with frosting or icing	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	69.7% 2020kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	201% 64.3g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	59.3% 0.95g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	214% 278g	14.6% 19g	130g per day for Men 19-50 years
Sugars	225% 163g	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	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	21.3% 12g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, animal, with frosting or icing	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	93% 1.1mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	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	58.5% 234μg	66.5% 266μg	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	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	24.6% 3.7mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, animal, with frosting or icing	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	78% 6.23mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	2.83% 20mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	81.5% 45μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, animal, with frosting or icing VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, animal, with frosting or icing versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, animal, with frosting or icing vs Frozen Chopped Broccoli:

• 14 ounces of Cookies, animal, with frosting or icing have 5.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 3.6 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 9.3 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and 13.5 times more Vitamin K than Cookies, animal, with frosting or icing.
• Both Cookies, animal, with frosting or icing and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cookies, animal, with frosting or icing have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookies, animal, with frosting or icing as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, animal, with frosting or icing vs Frozen Chopped Broccoli:

• 14 ounces of Cookies, animal, with frosting or icing have 1.4 times more Copper, 1.9 times more Iron, 4 times more Selenium and 10.7 times more Sodium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 9.3 times more Calcium, 2.6 times more Magnesium, 10 times more Phosphorus, 2.2 times more Potassium, 2 times more Zinc and 45.7 times more Water than Cookies, animal, with frosting or icing.
• 14 ounces of Cookies, animal, with frosting or icing lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, animal, with frosting or icing have 19.6 times more Energy, 83.1 times more Fat, 368.2 times more Saturated Fat, 2.3 times more Omega 3, 137.5 times more Omega 6, 14.7 times more Carbohydrate and 30.4 times more Sugars than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 3.3 times more Fiber than Cookies, animal, with frosting or icing.
• Both Cookies, animal, with frosting or icing and Frozen Chopped Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6