Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	4.07% 118kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	169% 54g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	68% 11.6g	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	246% 320g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	269% 195g	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	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	% 3.4g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 184g	g per day for Men 19-50 years
Fiber	36% 13.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, sugar wafers with creme filling, regular	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	15% 0.2mg	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	87.3% 349μg	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	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	25.4% 254mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	83% 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	32.4% 227mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.2% 7.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, sugar wafers with creme filling, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Cookies, sugar wafers with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Cookies, sugar wafers with creme filling, regular:

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B6, more Vitamin C and 38.6 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While 1 lb of Cookies, sugar wafers with creme filling, regular contains 4.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafers with creme filling, regular provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Cookies, sugar wafers with creme filling, regular:

• 1 pound of Frozen Chopped Broccoli has 2.1 times more Calcium, 1.8 times more Potassium and 55.1 times more Water than Cookies, sugar wafers with creme filling, regular.
• While 1 lb of Cookies, sugar wafers with creme filling, regular contains 1.7 times more Copper, 4.6 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 4.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafers with creme filling, regular contain similar levels of Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 1.9 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• While 1 lb of Cookies, sugar wafers with creme filling, regular contains 19.3 times more Energy, 80.1 times more Fat, 270.4 times more Saturated Fat, 82.4 times more Omega 6, 14.8 times more Carbohydrate, 31.8 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6