Comparing Nutrients in 1 pound Cookies, chocolate, made with rice cereal VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	69% 1996kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	90% 87.8g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	160% 51.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	252% 183g	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	19% 7.26g	36% 13.6g	38g per day for Men 19-50 years
Protein	26% 14.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	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	131% 1.57mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	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	114% 1.5mg	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	27.2% 109μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59.3% 8.9mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14.5% 145mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	141% 11.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	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	62.2% 435mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.6% 59g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, chocolate, made with rice cereal vs Cooked Chopped Frozen Broccoli:

• Cookies, chocolate, made with rice cereal have 6.3 times more Vitamin B1, 5 times more Vitamin B2, 7.7 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin B12 and 1.5 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C and 22 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, chocolate, made with rice cereal vs Cooked Chopped Frozen Broccoli:

• Cookies, chocolate, made with rice cereal have 5.3 times more Copper, 4.1 times more Iron, 2.9 times more Magnesium, 2 times more Phosphorus, 1.6 times more Potassium, 13.3 times more Selenium, 19.1 times more Sodium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7 times more Water than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate, made with rice cereal have 15.7 times more Energy, 161.3 times more Fat, 627.2 times more Saturated Fat, 3.7 times more Omega 3, 219.9 times more Omega 6, 11.8 times more Carbohydrate and 27.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Fiber than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 lb.
• Both Cookies, chocolate, made with rice cereal as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.