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

Weight per 500 calories

• Cookies, brownies, dry mix, sugar free: 117g
• Cooked Chopped Frozen Broccoli: 1786g

Cookies, brownies, dry mix, sugar free have 15.2 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cookies, brownies, dry mix, sugar free or Cooked Chopped Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

	Cookies, brownies, dry mix, sugar free	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.37g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	29.3% 5g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.6% 94g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	13% 4.93g	141% 53.6g	38g per day for Men 19-50 years
Protein	6.08% 3.4g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, sugar free	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.84% 0.13mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.72% 0.009mg	179% 2.32mg	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	14% 56.3μg	250% 1000μg	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	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, sugar free	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	3.4% 0.031mg	67.5% 0.61mg	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	22.3% 1.8mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	1.1% 4.7mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	173% 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	9.56% 67mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	4.27% 2.35μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	43.8% 1620g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli contains 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.
• Both Cookies, brownies, dry mix, sugar free as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Boiled Chopped Frozen Broccoli contains 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.

Comparison of macro-nutrients per 500 calories:

• Cookies, brownies, dry mix, sugar free have 6.8 times more Fat, 7.4 times more Saturated Fat and 21.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2 times more Omega 3, 10.9 times more Fiber and 16.3 times more Protein than Cookies, brownies, dry mix, sugar free.
• Both Cookies, brownies, dry mix, sugar free and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cookies, brownies, dry mix, sugar free as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.