Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate sandwich, with creme filling VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	65% 1881kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	73.2% 71g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	98% 31.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	40.8% 6.93g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	268% 194g	8.05% 5.83g	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	0% 0g	NA	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	% 3.97g	NA	g per day for Men 19-50 years
Sucrose	% 189g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	55.6% 222μg	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	177% 159mg	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	61% 9.17mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	15% 0.13mg	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	139% 11mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	38.5% 0.89mg	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	39.7% 278mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling vs Cooked Chopped Frozen Broccoli:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.8 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 3.4 times more Vitamin K than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate sandwich, with creme filling vs Cooked Chopped Frozen Broccoli:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 7.7 times more Copper, 4.6 times more Iron, 3.1 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 25 times more Sodium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium, more Selenium and 31.9 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 16.9 times more Energy, 149.1 times more Fat, 439.2 times more Saturated Fat, 1.3 times more Omega 3, 134.3 times more Omega 6, 14.2 times more Carbohydrate and 33.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 14 oz.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.