Comparing Nutrients in 1 pound Cookies, chocolate chip, commercially prepared, soft-type VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	69.4% 2014kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	138% 44.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	232% 168g	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	39.6% 28.7g	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	% 38g	NA	g per day for Men 19-50 years
Sucrose	% 100g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	36% 13.6g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	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	53% 0.64mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	30.6% 122μg	63.5% 254μg	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	NA	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47% 7.03mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.7% 77mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	231% 18.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	83.4% 1.9mg	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	39.5% 277mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	83.5% 1252mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, chocolate chip, commercially prepared, soft-type 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 Cookies, chocolate chip, commercially prepared, soft-type vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type has 2.5 times more Vitamin B1, 3.5 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 36.7 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin E per one pound.
• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cookies, chocolate chip, commercially prepared, soft-type vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type has 6.7 times more Copper, 6.7 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus, 4.4 times more Selenium, 25.1 times more Sodium and 1.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.9 times more Calcium and 9.2 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per one pound.
• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, chocolate chip, commercially prepared, soft-type has 15.9 times more Energy, 164.8 times more Fat, 541.7 times more Saturated Fat, 1.4 times more Omega 3, 132.3 times more Omega 6, 12.3 times more Carbohydrate and 25.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.7 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6