Comparing Nutrients in 14 ounces Cookies, oatmeal sandwich, with creme filling VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	54.5% 1580kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.6g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	65% 20.7g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	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	170% 221g	14.6% 19g	130g per day for Men 19-50 years
Sugars	172% 124g	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	27% 10.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	37.7% 151μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58.5% 8.77mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	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	93% 7.46mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	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	53.3% 373mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	132% 1984mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	9.8% 363g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Cookies, oatmeal sandwich, with creme filling have 4.5 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.8 times more Vitamin E than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 52 times more Vitamin A, 2.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 15 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling vs Frozen Chopped Broccoli:

• 14 ounces of Cookies, oatmeal sandwich, with creme filling have 3.6 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Selenium, 20.8 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Calcium, 1.6 times more Potassium and 4.1 times more Water than Cookies, oatmeal sandwich, with creme filling.
• 14 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, oatmeal sandwich, with creme filling have 15.3 times more Energy, 63.1 times more Fat, 118.8 times more Saturated Fat, 4.2 times more Omega 3, 225.5 times more Omega 6, 11.6 times more Carbohydrate and 23.2 times more Sugars than Frozen Chopped Broccoli.
• Both Cookies, oatmeal sandwich, with creme filling 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