Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	8.97% 260kcal	173% 5020kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	240% 232g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	372% 119g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	150% 25.5g	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	543% 706g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	592% 430g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 406g	g per day for Men 19-50 years
Fiber	79% 30g	42% 16g	38g per day for Men 19-50 years
Protein	50% 28g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, sugar wafers with creme filling, regular	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	136% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	33% 0.43mg	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	193% 770μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.3% 12mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	56% 560mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	183% 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	103% 720mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, sugar wafers with creme filling, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Cookies, sugar wafers with creme filling, 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, sugar wafers with creme filling, regular:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B6, more Vitamin C and 38.6 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 4.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafers with creme filling, regular provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cookies, sugar wafers with creme filling, regular:

• 1 kilogram of Frozen Chopped Broccoli has 2.1 times more Calcium, 1.8 times more Potassium and 55.1 times more Water than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 1.7 times more Copper, 4.6 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 4.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafers with creme filling, regular contain similar levels of Magnesium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 1.9 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 19.3 times more Energy, 80.1 times more Fat, 270.4 times more Saturated Fat, 82.4 times more Omega 6, 14.8 times more Carbohydrate, 31.8 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6