Comparing Nutrients in 1 pound Cookies, sugar wafers with creme filling, regular VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	78.5% 2277kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	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	246% 320g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	269% 195g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 184g	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	31% 17.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	14% 0.17mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	87.3% 349μg	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	75.6% 11.3mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12.2% 122mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	211% 17mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	83% 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	46.7% 327mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafers with creme filling, regular VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, sugar wafers with creme filling, regular 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, sugar wafers with creme filling, regular vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cookies, sugar wafers with creme filling, regular has 1.5 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.9 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B6, more Vitamin C and 42 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• 1 pound of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cookies, sugar wafers with creme filling, regular 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 Cookies, sugar wafers with creme filling, regular vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cookies, sugar wafers with creme filling, regular has 1.9 times more Copper, 6.1 times more Iron, 1.2 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 5.3 times more Selenium, 9.4 times more Sodium and 1.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 54.7 times more Water than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Cooked Chopped Frozen Broccoli contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, sugar wafers with creme filling, regular has 17.9 times more Energy, 193.7 times more Fat, 661.1 times more Saturated Fat, 2.2 times more Omega 3, 196.4 times more Omega 6, 13.2 times more Carbohydrate, 29.2 times more Sugars and 1.2 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.9 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6