Comparing Nutrients in 1 pound Cookie, butter or sugar, with chocolate icing or filling VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	78.7% 2282kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	210% 67g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	126% 21.5g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	211% 153g	9.2% 6.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	45.4% 0.59mg	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	80.5% 322μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.76% 4.54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54.7% 8.2mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.6% 86mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	17% 0.15mg	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	138% 11mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	48% 336mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	31.2% 1061mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	91% 1365mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, butter or sugar, with chocolate icing or filling VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookie, butter or sugar, with chocolate icing or filling versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookie, butter or sugar, with chocolate icing or filling vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cookie, butter or sugar, with chocolate icing or filling has 6.2 times more Vitamin B1, 2.3 times more Vitamin B2, 4.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.4 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 5 times more Vitamin B6, more Vitamin C and 13.3 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A and Vitamin C
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookie, butter or sugar, with chocolate icing or filling vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cookie, butter or sugar, with chocolate icing or filling has 10.7 times more Copper, 4 times more Iron, 1.5 times more Phosphorus, 1.6 times more Potassium, 12.9 times more Selenium and 27.4 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium, 1.4 times more Zinc and 45.4 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium per one pound.
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium and Zinc
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookie, butter or sugar, with chocolate icing or filling has 18 times more Energy, 195.8 times more Fat, 822.2 times more Saturated Fat, 8.5 times more Omega 3, 363.8 times more Omega 6, 12.9 times more Carbohydrate, 23 times more Sugars and 1.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Fiber than Cookie, butter or sugar, with chocolate icing or filling.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6