Comparing Nutrients in 14 ounces Cookies, chocolate chip, dry mix VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	68% 1973kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	33.2% 0.53g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	58% 9.87g	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	202% 262g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	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	64.5% 0.77mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.6% 0.81mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	50.6% 202μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	17% 171mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	103% 8.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	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	45.4% 318mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	76.7% 1151mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, dry mix VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, chocolate chip, dry mix 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, chocolate chip, dry mix vs Frozen Chopped Broccoli:

• 14 ounces of Cookies, chocolate chip, dry mix have 3.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 4.2 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.6 times more Vitamin B5, 7.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, dry mix.
• 14 ounces of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookies, chocolate chip, dry mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cookies, chocolate chip, dry mix vs Frozen Chopped Broccoli:

• 14 ounces of Cookies, chocolate chip, dry mix have 7.9 times more Copper, 2.6 times more Iron, 2 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 12.1 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Calcium and 30.5 times more Water than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Frozen Chopped Broccoli contain similar levels of Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, chocolate chip, dry mix have 19.1 times more Energy, 86.9 times more Fat, 189 times more Saturated Fat, 1.3 times more Omega 3, 80.2 times more Omega 6, 13.8 times more Carbohydrate and 1.6 times more Protein than Frozen Chopped Broccoli.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6