Comparing Nutrients in 14 ounces Cookies, peanut butter, commercially prepared, soft-type VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, peanut butter, commercially prepared, soft-type	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	62.5% 1814kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	76.3% 24.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	176% 229g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	31.3% 12g	38g per day for Men 19-50 years
Protein	37.6% 21g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter, commercially prepared, soft-type	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	82% 0.98mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.44mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	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	66.5% 266μg	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	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, peanut butter, commercially prepared, soft-type	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	44% 3.53mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	49.3% 345mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter, commercially prepared, soft-type VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, peanut butter, commercially prepared, soft-type 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, peanut butter, commercially prepared, soft-type vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cookies, peanut butter, commercially prepared, soft-type have 4.5 times more Vitamin B1, 2 times more Vitamin B2, 4.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 4.8 times more Vitamin B6 and more Vitamin C than Cookies, peanut butter, commercially prepared, soft-type.
• Both Cookies, peanut butter, commercially prepared, soft-type and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, peanut butter, commercially prepared, soft-type as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cookies, peanut butter, commercially prepared, soft-type vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cookies, peanut butter, commercially prepared, soft-type have 2.4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 6.3 times more Selenium, 30.5 times more Sodium and 2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.8 times more Calcium, 1.3 times more Potassium and 7.9 times more Water than Cookies, peanut butter, commercially prepared, soft-type.
• 14 ounces of Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Calcium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, peanut butter, commercially prepared, soft-type have 16.3 times more Energy, 203.3 times more Fat, 341.6 times more Saturated Fat, 2.7 times more Omega 3, 326.4 times more Omega 6, 10.8 times more Carbohydrate and 1.7 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Fiber than Cookies, peanut butter, commercially prepared, soft-type.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6