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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	4.38% 127kcal	80.6% 2336kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	149% 47.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	68.2% 11.6g	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	260% 337g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	265% 192g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 192g	g per day for Men 19-50 years
Fiber	36% 13.6g	0% 0g	38g per day for Men 19-50 years
Protein	25% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	15% 150mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	0% 0mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	3.75% 0.086mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11% 411g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookies, gluten-free, lemon wafer per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Cookies, gluten-free, lemon wafer 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, gluten-free, lemon wafer:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.2 times more Vitamin B1, 7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 2.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, gluten-free, lemon wafer provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 1 pound of Cooked Chopped Frozen Broccoli has 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, 9.3 times more Zinc and 81 times more Water than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 10.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• 1 pound of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 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.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein