Comparing Nutrients in 1 kilogram Cookies, gluten-free, lemon wafer VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	178% 5150kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	249% 242g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	328% 105g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	150% 25.6g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 744g	41% 53.5g	130g per day for Men 19-50 years
Sugars	584% 423g	20.3% 14.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 423g	NA	g per day for Men 19-50 years
Fiber	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	0% 0g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	208% 31mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9% 90mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	37.8% 0.34mg	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	22.5% 1.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	97% 2.23mg	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	55.7% 390mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.3% 11g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, gluten-free, lemon wafer vs Cooked Chopped Frozen Broccoli:

• Cookies, gluten-free, lemon wafer have 2.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.

Comparing minerals per 1 kilogram for Cookies, gluten-free, lemon wafer vs Cooked Chopped Frozen Broccoli:

• Cookies, gluten-free, lemon wafer have 10.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.7 times more Calcium, more Copper, 3.4 times more Iron, 4.3 times more Magnesium, 11.7 times more Manganese, 1.3 times more Phosphorus, 3.9 times more Potassium, more Selenium, 9.3 times more Zinc and 81 times more Water than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, gluten-free, lemon wafer have 18.4 times more Energy, 201.5 times more Fat, 583.4 times more Saturated Fat, 2.3 times more Omega 3, 196.7 times more Omega 6, 13.9 times more Carbohydrate and 28.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 1 kg.