Comparing Nutrients in 1 kilogram Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	119% 3450kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	86.4% 27.7g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	240% 3.84g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	474% 616g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	534% 387g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	79% 30g	38g per day for Men 19-50 years
Protein	49.5% 27.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.78mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	100% 1.3mg	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	105% 420μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	627% 564mg	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	39.3% 5.9mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	42.2% 0.38mg	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	249% 20mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.94mg	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	84.3% 590mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	193% 2900mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	6.7% 248g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, brownies, commercially prepared, reduced fat, with added fiber versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Frozen Chopped Broccoli:

• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 3.4 times more Vitamin B1, 2.6 times more Vitamin B2 and 3.1 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 6.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 10.1 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Frozen Chopped Broccoli:

• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 4.7 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 4.6 times more Selenium and 12.1 times more Sodium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Calcium, 1.5 times more Potassium and 3.7 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Frozen Chopped Broccoli contain similar levels of Phosphorus and Zinc per one kilogram.
• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 13.3 times more Energy, 33.4 times more Fat, 62.9 times more Saturated Fat, 3.7 times more Omega 3, 70.9 times more Omega 6, 12.9 times more Carbohydrate, 28.7 times more Sugars and 3.7 times more Fiber than Frozen Chopped Broccoli.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Frozen Chopped Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6