Comparing Nutrients in 1 pound Cookies, shortbread, commercially prepared, plain VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	80.4% 2331kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	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	223% 289g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	135% 98g	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	1.88% 1.36g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 95g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	36% 13.6g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	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	133% 1.6mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	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	92% 367μg	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	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	73.8% 11mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.9% 59mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	169% 13.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	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	42.8% 299mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, shortbread, commercially prepared, plain vs Cooked Chopped Frozen Broccoli:

• Cookies, shortbread, commercially prepared, plain have 6.4 times more Vitamin B1, 3.9 times more Vitamin B2, 7.2 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and 8 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Cookies, shortbread, commercially prepared, plain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, shortbread, commercially prepared, plain vs Cooked Chopped Frozen Broccoli:

• Cookies, shortbread, commercially prepared, plain have 2.6 times more Copper, 4.9 times more Iron, 1.8 times more Manganese, 1.3 times more Phosphorus, 8.9 times more Selenium, 32.1 times more Sodium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium, 1.6 times more Potassium and 25.2 times more Water than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, shortbread, commercially prepared, plain have 18.4 times more Energy, 218.5 times more Fat, 450.3 times more Saturated Fat, 21.9 times more Omega 3, 567.2 times more Omega 6, 11.9 times more Carbohydrate, 14.7 times more Sugars and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.3 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.