Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	1.27% 37kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	25% 8g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	77.4% 101g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	79.5% 57.6g	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	1.62% 1.18g	1.37% 0.99g	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	% 1.06g	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 55.3g	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.1g	38g per day for Men 19-50 years
Protein	7.1% 4g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.5% 0.033mg	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	23.7% 95μg	21.6% 86.5μg	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	89% 80mg	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	11.5% 1.73mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	52.6% 0.47mg	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	14.4% 1.15mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	43% 0.99mg	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	10% 71mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, chocolate sandwich, with creme filling, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Cookies, chocolate sandwich, with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cookies, chocolate sandwich, with creme filling, regular:

• 5 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 5.7 times more Vitamin B6, more Vitamin C and 3 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 3.7 times more Vitamin B1, 2.5 times more Vitamin B2, 5.5 times more Vitamin B3 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cookies, chocolate sandwich, with creme filling, regular:

• 5 ounces of Frozen Chopped Broccoli have 2.7 times more Calcium and 29.4 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 8.8 times more Copper, 15 times more Iron, 2.6 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Selenium, 16.2 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate sandwich, with creme filling, regular contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 17.8 times more Energy, 66 times more Fat, 128.4 times more Saturated Fat, 2.8 times more Omega 3, 104.9 times more Omega 6, 14.9 times more Carbohydrate, 30.1 times more Sugars and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate sandwich, with creme filling, regular offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6