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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, reduced fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	59.7% 1730kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	36.5% 11.7g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	70.4% 12g	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	233% 302g	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	30.3% 11.5g	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 sandwich, with creme filling, reduced fat	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	96% 1.15mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	67.5% 270μg	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	44.5% 6.67mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.5μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, reduced fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	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	158% 12.6mg	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	37.4% 262mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	125% 1869mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	9.8% 363g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat have 5.5 times more Vitamin B1, 2.1 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.4 times more Vitamin E than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.7 times more Vitamin B5, 6.5 times more Vitamin B6, more Vitamin C and 5.1 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookies, chocolate sandwich, with creme filling, reduced fat 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 sandwich, with creme filling, reduced fat vs Frozen Chopped Broccoli:

• 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat have 4.9 times more Copper, 3.9 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 4.7 times more Selenium and 19.6 times more Sodium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Calcium and 14.7 times more Water than Cookies, chocolate sandwich, with creme filling, reduced fat.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Frozen Chopped Broccoli contain similar levels of Potassium and Zinc per 14 ounces.
• 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat have 16.8 times more Energy, 45.7 times more Fat, 66.8 times more Saturated Fat, 3.9 times more Omega 3, 97.2 times more Omega 6, 15.9 times more Carbohydrate and 30.5 times more Sugars than Frozen Chopped Broccoli.
• Both Cookies, chocolate sandwich, with creme filling, reduced fat and Frozen Chopped Broccoli offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6