Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	4.38% 127kcal	69.4% 2014kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	229% 298g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	232% 168g	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	39.6% 28.7g	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	% 38g	g per day for Men 19-50 years
Sucrose	NA	% 100g	g per day for Men 19-50 years
Fiber	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25% 14g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	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	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	32.7% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	17.4% 0.23mg	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	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	15% 150mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	114% 1.03mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	83.4% 1.9mg	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	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	83.5% 1252mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 411g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookies, chocolate chip, commercially prepared, soft-type per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Cookies, chocolate chip, commercially prepared, soft-type:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 36.7 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 lb of Cookies, chocolate chip, commercially prepared, soft-type contains 2.5 times more Vitamin B1, 3.5 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin E per one pound.
• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cookies, chocolate chip, commercially prepared, soft-type:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.9 times more Calcium and 9.2 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 lb of Cookies, chocolate chip, commercially prepared, soft-type contains 6.7 times more Copper, 6.7 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 4.4 times more Selenium, 25.1 times more Sodium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 lb of Cookies, chocolate chip, commercially prepared, soft-type contains 15.9 times more Energy, 164.8 times more Fat, 541.7 times more Saturated Fat, 1.4 times more Omega 3, 132.3 times more Omega 6, 12.3 times more Carbohydrate and 25.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6