Comparing Nutrients in 1 kilogram Cookies, graham crackers, chocolate-coated VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	172% 5000kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	538% 172g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	265% 45g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	514% 668g	41% 53.5g	130g per day for Men 19-50 years
Sugars	514% 373g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	71.4% 40g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	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	125% 500μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.67% 10IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66% 9.9mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	46% 460mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	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	250% 20mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	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	124% 870mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	177% 2650mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.54% 20g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, graham crackers, chocolate-coated versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, graham crackers, chocolate-coated vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cookies, graham crackers, chocolate-coated has 4.9 times more Vitamin B1, 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 2 times more Vitamin B6, 401 times more Vitamin C, 1.3 times more Vitamin E and 13.8 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Cookies, graham crackers, chocolate-coated as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, graham crackers, chocolate-coated vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cookies, graham crackers, chocolate-coated has 1.4 times more Calcium, 5.7 times more Copper, 3.3 times more Iron, 1.2 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium, 15.9 times more Selenium and 24.1 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.4 times more Zinc and 45.4 times more Water than Cookies, graham crackers, chocolate-coated.
• 1 kilogram of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, graham crackers, chocolate-coated has 17.9 times more Energy, 215 times more Fat, 955.6 times more Saturated Fat, 1.3 times more Omega 3, 346.6 times more Omega 6, 12.5 times more Carbohydrate, 25.4 times more Sugars and 1.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.4 times more Fiber than Cookies, graham crackers, chocolate-coated.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6