Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Cookies, brownies, dry mix, regular

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Cookies, brownies, dry mix, regular: 115g

Cookies, brownies, dry mix, regular have 15.5 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 500 calories - Cooked Chopped Frozen Broccoli or Cookies, brownies, dry mix, regular?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	55.5% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	68% 88.2g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	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	141% 53.6g	NA	38g per day for Men 19-50 years
Protein	99% 55.4g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	101% 911μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	5.94% 0.077mg	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	250% 1000μg	10% 40.3μg	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	796% 716mg	0.38% 0.35mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	59% 589mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	35.3% 0.32mg	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	136% 11mg	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	17.6% 0.4mg	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	125% 875mg	13.5% 94mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.087% 3.23g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Cookies, Brownies, Dry Mix, Regular Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Cookies, brownies, dry mix, regular?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Cookies, brownies, dry mix, regular:

• 500 calories of Cooked Chopped Frozen Broccoli have 790.5 times more Vitamin A, 5.2 times more Vitamin B1, 7.8 times more Vitamin B2, 3.8 times more Vitamin B3, 32.4 times more Vitamin B5, 30.1 times more Vitamin B6, 24.8 times more Vitamin B9 and 2071.8 times more Vitamin C than Cookies, brownies, dry mix, regular.
• 500 calories of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Cookies, brownies, dry mix, regular:

• 500 calories of Cooked Chopped Frozen Broccoli have 26.9 times more Calcium, 1.9 times more Copper, 4.8 times more Iron, 5 times more Magnesium, 9.8 times more Manganese, 9.3 times more Phosphorus, 10.1 times more Potassium, 4.2 times more Selenium, 6.8 times more Zinc and 502.2 times more Water than Cookies, brownies, dry mix, regular.
• While 500 kcal of Cookies, brownies, dry mix, regular contain 1.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• 500 calories of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 12 times more Protein than Cookies, brownies, dry mix, regular.
• While 500 kcal of Cookies, brownies, dry mix, regular contain 8 times more Fat and 27.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, brownies, dry mix, regular offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 500 calories of Cookies, brownies, dry mix, regular provide inadequate amounts of Protein