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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	67.5% 1957kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	83.8% 81.2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	87% 28g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.57g	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	228% 296g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	256% 185g	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	2.1% 1.5g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 180g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	31.3% 12g	38g per day for Men 19-50 years
Protein	19% 10.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	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	NA	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	NA	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, vanilla sandwich, with creme filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	17% 1.35mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	12.3% 417mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	53% 798mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, vanilla sandwich, with creme filling VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, vanilla sandwich, with creme filling versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Boiled Chopped Frozen Broccoli have similar amounts of vitamins per 14 oz

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

• 14 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling have 1.3 times more Copper and 18.3 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.4 times more Calcium, 1.8 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium and 54.3 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Manganese and Zinc per 14 ounces.
• 14 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling have 17.6 times more Energy, 170.6 times more Fat, 389.2 times more Saturated Fat, 10.2 times more Omega 3, 185.5 times more Omega 6, 13.9 times more Carbohydrate and 31.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 6 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6