Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Cookies, shortbread, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	4.07% 118kcal	70.5% 2046kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	65.5% 63.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	66.5% 21.3g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	142% 24g	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	265% 345g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	135% 98g	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	1.88% 1.36g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 95g	g per day for Men 19-50 years
Fiber	36% 13.6g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, shortbread, reduced fat	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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	110% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	24.8% 0.32mg	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	92% 367μg	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	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	25.4% 254mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	45.4% 0.41mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	77.5% 1.8mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Cookies, shortbread, reduced fat:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and 23.2 times more Vitamin K than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 6.7 times more Vitamin B1, 3.3 times more Vitamin B2, 7 times more Vitamin B3 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cookies, shortbread, reduced fat have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Cookies, shortbread, reduced fat:

• Frozen Chopped Broccoli, Unprepared has 4.3 times more Calcium, 1.3 times more Magnesium, 2.4 times more Potassium and 25.4 times more Water than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 2.4 times more Copper, 3.7 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium and 23.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cookies, shortbread, reduced fat have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 2.8 times more Fructose and 2.3 times more Fiber than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 17.3 times more Energy, 48.3 times more Fat, 106.7 times more Saturated Fat, 1.6 times more Omega 3, 171.2 times more Omega 6, 15.9 times more Carbohydrate, 16 times more Sugars and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.