Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Cookie, chocolate, with icing or coating

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Cookie, chocolate, with icing or coating: 99g

Cookie, chocolate, with icing or coating has 19.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Cookie, chocolate, with icing or coating?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	51% 16.3g	32g per day for Men 19-50 years
Omega 3	126% 2g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	51.5% 67g	130g per day for Men 19-50 years
Sugars	36% 26g	43.5% 31.6g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	96% 54g	7.92% 4.44g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	1.74% 0.023mg	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	322% 1288μg	14.3% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.82% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1205% 1085mg	0% 0mg	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	156% 23.5mg	18.3% 2.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	108% 1077mg	1.48% 14.8mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	29.3% 0.26mg	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	195% 15.6mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	5.87% 24.7mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	NA	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	137% 962mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	2.76% 94mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.053% 1.97g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Cookie, Chocolate, With Icing Or Coating Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Cookie, chocolate, with icing or coating?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Cookie, chocolate, with icing or coating:

• 500 calories of Frozen Chopped Broccoli have more Vitamin A, 3.6 times more Vitamin B1, 9.9 times more Vitamin B2, 3.7 times more Vitamin B3, 110.2 times more Vitamin B6, 22.5 times more Vitamin B9, more Vitamin C, 8.5 times more Vitamin E and 229.2 times more Vitamin K than Cookie, chocolate, with icing or coating.
• 500 calories of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Cookie, chocolate, with icing or coating:

• 500 calories of Frozen Chopped Broccoli have 72.8 times more Calcium, 2.8 times more Copper, 5.3 times more Iron, 14 times more Magnesium, 13 times more Phosphorus, 43.5 times more Potassium, 4.6 times more Selenium, 1.2 times more Sodium, 31.2 times more Zinc and 891.7 times more Water than Cookie, chocolate, with icing or coating.
• 500 calories of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 9.6 times more Omega 3, 1.4 times more Carbohydrate, 25.4 times more Fiber and 12.2 times more Protein than Cookie, chocolate, with icing or coating.
• While 500 kcal of Cookie, chocolate, with icing or coating contain 4.3 times more Fat, 19.2 times more Saturated Fat and 5.6 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookie, chocolate, with icing or coating offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 500 calories of Cookie, chocolate, with icing or coating provide inadequate amounts of Fiber and Protein