Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	4.07% 118kcal	77% 2232kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	116% 112g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	249% 3.98g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	201% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	228% 296g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	206% 149g	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	5.2% 3.76g	2.44% 1.77g	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	% 3.4g	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 142g	g per day for Men 19-50 years
Fiber	36% 13.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	75.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	20.2% 0.26mg	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	76% 304μg	81.6% 327μg	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	284% 256mg	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	37% 5.53mg	60.8% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	127% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	25.4% 254mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	163% 1.47mg	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	46% 3.67mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	122% 2.8mg	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	32.4% 227mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	94% 1411mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 2.2 times more Vitamin B6, more Vitamin C and 2.4 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contains 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 1 pound of Frozen Chopped Broccoli has 2.7 times more Calcium, 1.2 times more Potassium and 25.6 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contains 8.5 times more Copper, 6.9 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Selenium, 13 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 1.5 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contains 18.9 times more Energy, 85.2 times more Fat, 183.9 times more Saturated Fat, 8.4 times more Omega 3, 242.5 times more Omega 6, 13.7 times more Carbohydrate, 24.4 times more Sugars and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6