Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	4.38% 127kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	210% 67g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	126% 21.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	240% 312g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	211% 153g	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	36% 13.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	25% 14g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	9.07% 0.12mg	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	63.5% 254μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	15% 150mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	184% 1.66mg	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	34.6% 2.77mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	31.8% 222mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 411g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookie, butter or sugar, with chocolate icing or filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 5 times more Vitamin B6, more Vitamin C and 13.3 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 6.2 times more Vitamin B1, 2.3 times more Vitamin B2, 4.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Calcium, 1.4 times more Zinc and 45.4 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 10.7 times more Copper, 4 times more Iron, 1.5 times more Phosphorus, 1.6 times more Potassium, 12.9 times more Selenium and 27.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookie, butter or sugar, with chocolate icing or filling contain similar levels of Magnesium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Fiber than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 18 times more Energy, 195.8 times more Fat, 822.2 times more Saturated Fat, 8.5 times more Omega 3, 363.8 times more Omega 6, 12.9 times more Carbohydrate, 23 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6