Comparing Nutrients in 1 kilogram Cookies, chocolate cream covered biscuit sticks VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	154% 4470kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	393% 126g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	395% 67g	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	393% 511g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	345% 250g	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	132% 50g	79% 30g	38g per day for Men 19-50 years
Protein	179% 100g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	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	37% 0.48mg	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	42.5% 170μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	167% 4μg	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	591% 88.7mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	50% 500mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	113% 9mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	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	263% 1840mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	267% 147μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	142% 2130mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	4.08% 151g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate cream covered biscuit sticks VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, chocolate cream covered biscuit sticks 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, chocolate cream covered biscuit sticks vs Frozen Chopped Broccoli:

• 1 kilogram of Cookies, chocolate cream covered biscuit sticks has 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12 and 7.3 times more Vitamin E than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 2.7 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 47.7 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• 1 kilogram of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• Both Cookies, chocolate cream covered biscuit sticks as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, chocolate cream covered biscuit sticks vs Frozen Chopped Broccoli:

• 1 kilogram of Cookies, chocolate cream covered biscuit sticks has 5.9 times more Copper, 2 times more Magnesium, 3.7 times more Phosphorus, 5.3 times more Selenium, 8.9 times more Sodium and 1.9 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 6.1 times more Water than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Frozen Chopped Broccoli contain similar levels of Calcium, Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, chocolate cream covered biscuit sticks has 17.2 times more Energy, 77.6 times more Fat, 286 times more Saturated Fat, 216.5 times more Omega 6, 10.7 times more Carbohydrate, 18.5 times more Sugars, 1.7 times more Fiber and 3.6 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 15 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• 1 kilogram of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6