Comparing Nutrients in 1 pound Cookie, chocolate, with icing or coating VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	79.3% 2300kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	234% 75g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	60.4% 0.97g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	90% 15.4g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	200% 145g	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	27.5% 10.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	61% 0.79mg	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	65.8% 263μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	344% 310mg	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	84.4% 12.7mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.8% 68mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	18% 0.16mg	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	170% 13.6mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	50.5% 1.16mg	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	48.6% 340mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	97% 53.5μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	115% 1724mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	14% 1.54mg	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, chocolate, with icing or coating VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Cookie, chocolate, with icing or coating vs Frozen Broccoli Spears:

• 1 pound of Cookie, chocolate, with icing or coating has 4 times more Vitamin B1, 1.7 times more Vitamin B2, 5.4 times more Vitamin B3 and 2.1 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 7.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 14.7 times more Vitamin K than Cookie, chocolate, with icing or coating.
• 1 pound of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookie, chocolate, with icing or coating as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookie, chocolate, with icing or coating vs Frozen Broccoli Spears:

• 1 pound of Cookie, chocolate, with icing or coating has 7.4 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 6.2 times more Selenium and 22.4 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.7 times more Calcium, 2.6 times more Potassium and 45.3 times more Water than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Frozen Broccoli Spears contain similar levels of Zinc per one pound.
• 1 pound of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookie, chocolate, with icing or coating has 17.5 times more Energy, 71.2 times more Fat, 317.3 times more Saturated Fat, 1.7 times more Omega 3, 91.5 times more Omega 6, 12.7 times more Carbohydrate, 21.8 times more Sugars and 1.5 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.3 times more Fiber than Cookie, chocolate, with icing or coating.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6