Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Cookies, brownies, dry mix, sugar free

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Cookies, brownies, dry mix, sugar free: 70.4g

Cookies, brownies, dry mix, sugar free have 15.2 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is very high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Cookies, brownies, dry mix, sugar free?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	9.08% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	4.44% 1.42g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	43.6% 56.6g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	NA	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	84.6% 32g	7.8% 2.96g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	8.16% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	1.3% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	0.43% 0.006mg	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	150% 600μg	8.45% 34μg	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	477% 430mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	35.4% 354mg	0.85% 8.45mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	2.03% 0.018mg	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	81.7% 6.54mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	0.67% 2.8mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	6.15% 0.14mg	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	75% 525mg	5.73% 40mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	6.94% 236mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	2.56% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	3.9% 58.5mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0.067% 2.46g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Cookies, Brownies, Dry Mix, Sugar Free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Cookies, brownies, dry mix, sugar free?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Cookies, brownies, dry mix, sugar free:

• 300 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 6 times more Vitamin B1, 11.3 times more Vitamin B2, 5.6 times more Vitamin B3, 45.8 times more Vitamin B5, 247.2 times more Vitamin B6, 17.8 times more Vitamin B9 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• 300 calories of Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Cookies, brownies, dry mix, sugar free:

• 300 calories of Cooked Chopped Frozen Broccoli have 41.8 times more Calcium, 19.9 times more Copper, 6.1 times more Iron, 49.4 times more Magnesium, 16.9 times more Manganese, 13.1 times more Phosphorus, 6.4 times more Potassium, 5.3 times more Selenium, 2 times more Sodium, 30.4 times more Zinc and 394.4 times more Water than Cookies, brownies, dry mix, sugar free.
• 300 calories of Cookies, brownies, dry mix, sugar free lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 2 times more Omega 3, 10.9 times more Fiber and 16.3 times more Protein than Cookies, brownies, dry mix, sugar free.
• While 300 kcal of Cookies, brownies, dry mix, sugar free contain 6.8 times more Fat and 21.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, brownies, dry mix, sugar free offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 300 calories of Cookies, brownies, dry mix, sugar free provide inadequate amounts of Protein