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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	70.5% 2044kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	14.6% 19g	130g per day for Men 19-50 years
Sugars	232% 168g	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	0% 0g	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	% 0g	% 2.98g	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	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22% 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	66.5% 266μg	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	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	82.6% 12.4mg	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, gluten-free, lemon wafer	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	8.93% 0.71mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	22% 155mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	9.8% 363g	3700g per day for Men 19-50 years

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

• Cookies, gluten-free, lemon wafer have 2.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B2, 7.2 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 Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 14 oz.

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

• Cookies, gluten-free, lemon wafer have 4.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.2 times more Calcium, more Copper, 4.5 times more Iron, 6 times more Magnesium, 15.5 times more Manganese, 1.3 times more Phosphorus, 5.9 times more Potassium, more Selenium, 16 times more Zinc and 81.7 times more Water than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 14 ounces:

• Cookies, gluten-free, lemon wafer have 19.8 times more Energy, 83.4 times more Fat, 238.7 times more Saturated Fat, 82.5 times more Omega 6, 15.6 times more Carbohydrate and 31.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 14 oz.
• Both Cookies, gluten-free, lemon wafer as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 14 oz.