Comparing Nutrients in 14 ounces Cookies, chocolate chip sandwich, with creme filling VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, chocolate chip sandwich, with creme filling	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	58% 1687kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	72.2% 70g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	73% 23.3g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	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	194% 252g	14.6% 19g	130g per day for Men 19-50 years
Sugars	209% 152g	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	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	21% 11.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip sandwich, with creme filling	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	81.4% 0.98mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.27mg	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	5.8% 0.075mg	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	55.6% 222μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	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	48.7% 7.3mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip sandwich, with creme filling	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	52.6% 4.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	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	33.5% 234mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	85% 47μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	74% 1107mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip sandwich, with creme filling VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, chocolate chip sandwich, with creme filling 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 sandwich, with creme filling vs Frozen Chopped Broccoli:

• 14 ounces of Cookies, chocolate chip sandwich, with creme filling have 4.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.5 times more Vitamin E than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 6.8 times more Vitamin B6, more Vitamin C and 19.3 times more Vitamin K than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookies, chocolate chip sandwich, with creme filling 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, chocolate chip sandwich, with creme filling vs Frozen Chopped Broccoli:

• 14 ounces of Cookies, chocolate chip sandwich, with creme filling have 5.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 4.2 times more Selenium, 11.6 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Calcium, 2.3 times more Potassium and 6.1 times more Water than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling and Frozen Chopped Broccoli contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, chocolate chip sandwich, with creme filling have 16.3 times more Energy, 60.9 times more Fat, 133.7 times more Saturated Fat, 3.5 times more Omega 3, 194.2 times more Omega 6, 13.3 times more Carbohydrate and 28.3 times more Sugars than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Fiber than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling and Frozen Chopped Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6