Comparing Nutrients in 14 ounces Cookies, gluten-free, lemon wafer VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	70.5% 2044kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	232% 168g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 168g	NA	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	0% 0g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	177% 159mg	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	82.6% 12.4mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	8.93% 0.71mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	22% 155mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	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	29.4% 441mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, lemon wafer vs Cooked Chopped Frozen Broccoli:

• Cookies, gluten-free, lemon wafer have 2.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.

Comparing minerals per 14 ounces for Cookies, gluten-free, lemon wafer vs Cooked Chopped Frozen Broccoli:

• Cookies, gluten-free, lemon wafer have 10.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.7 times more Calcium, more Copper, 3.4 times more Iron, 4.3 times more Magnesium, 11.7 times more Manganese, 1.3 times more Phosphorus, 3.9 times more Potassium, more Selenium, 9.3 times more Zinc and 81 times more Water than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 14 ounces:

• Cookies, gluten-free, lemon wafer have 18.4 times more Energy, 201.5 times more Fat, 583.4 times more Saturated Fat, 2.3 times more Omega 3, 196.7 times more Omega 6, 13.9 times more Carbohydrate and 28.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.