Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	8.97% 260kcal	165% 4780kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	218% 211g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	156% 50g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	217% 37g	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	505% 656g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	489% 354g	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	50% 19g	38g per day for Men 19-50 years
Protein	50% 28g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	234% 37.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	183% 9.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	107% 1.4mg	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	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.3% 12mg	125% 18.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	56% 560mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	263% 2.37mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	397% 9.1mg	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	269% 1880mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	245% 3680mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, peanut butter sandwich, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Cookies, peanut butter sandwich, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cookies, peanut butter sandwich, regular:

• 1 kilogram of Frozen Chopped Broccoli has 52 times more Vitamin A, 564 times more Vitamin C and 20.8 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 6.1 times more Vitamin B1, 2.7 times more Vitamin B2, 8 times more Vitamin B3, 3.3 times more Vitamin B5, more Vitamin B12 and 1.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, peanut butter sandwich, regular provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cookies, peanut butter sandwich, regular:

• 1 kilogram of Frozen Chopped Broccoli has 32.7 times more Water than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 6.2 times more Copper, 3.2 times more Iron, 2.7 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 2.8 times more Selenium, 15.3 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, peanut butter sandwich, regular contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 1.6 times more Fiber than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 18.4 times more Energy, 72.8 times more Fat, 113.5 times more Saturated Fat, 119 times more Omega 6, 13.7 times more Carbohydrate, 26.3 times more Sugars and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, peanut butter sandwich, regular offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6