Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	4.38% 127kcal	88% 2549kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	165% 160g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	272% 87g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	185% 240g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	193% 140g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	25% 14g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookie, with peanut butter filling, chocolate-coated	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	35.6% 0.46mg	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	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	131% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	15% 150mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	295% 2.65mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	134% 3.1mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	112% 1683mg	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	0.22% 8.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookie, with peanut butter filling, chocolate-coated per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Cookie, with peanut butter filling, chocolate-coated 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, with peanut butter filling, chocolate-coated:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C and 18.7 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 2.5 times more Vitamin B1, 9.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cookie, with peanut butter filling, chocolate-coated:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Phosphorus, 1.4 times more Zinc and 50.4 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 17.2 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 1.5 times more Potassium, 10.4 times more Selenium and 33.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Calcium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 20.1 times more Energy, 294.2 times more Fat, 1066.7 times more Saturated Fat, 5.8 times more Omega 3, 466 times more Omega 6, 9.9 times more Carbohydrate, 21 times more Sugars and 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookie, with peanut butter filling, chocolate-coated offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6