Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cookies, brownies, dry mix, sugar free

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	8.97% 260kcal	147% 4260kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	63% 20g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	197% 3.15g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	250% 42.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	618% 804g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	NA	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	111% 42g	38g per day for Men 19-50 years
Protein	50% 28g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	6.15% 0.08mg	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	168% 670μg	120% 480μg	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	627% 564mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	56% 560mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	29% 0.26mg	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	101% 8.1mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	87.4% 2mg	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	71.4% 500mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	99% 3350mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cookies, brownies, dry mix, sugar free:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 3.1 times more Vitamin B5, 16.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 2.6 times more Vitamin B1 and 2.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cookies, brownies, dry mix, sugar free have similar amounts of Vitamin B2 per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cookies, brownies, dry mix, sugar free:

• Frozen Chopped Broccoli, Unprepared has 4.7 times more Calcium, 1.5 times more Copper, 4.5 times more Magnesium, 1.5 times more Manganese, 1.4 times more Selenium, 3.4 times more Zinc and 26.1 times more Water than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 1.9 times more Iron, 1.6 times more Potassium and 3.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cookies, brownies, dry mix, sugar free have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, brownies, dry mix, sugar free contain 16.4 times more Energy, 43.1 times more Fat, 45.9 times more Saturated Fat, 3 times more Omega 3, 137.1 times more Omega 6, 16.8 times more Carbohydrate and 1.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cookies, brownies, dry mix, sugar free have similar amounts of Protein per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.