Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	1.27% 37kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	67.8% 21.7g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	68.5% 89g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	80% 58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 52.6g	g per day for Men 19-50 years
Fiber	11% 4.25g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.1% 4g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	NA	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	40.8% 0.37mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	25.3% 0.58mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.052% 1.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cookies, gluten-free, chocolate wafer:

• Cookies, gluten-free, chocolate wafer contain 1.5 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cookies, gluten-free, chocolate wafer:

• Frozen Chopped Broccoli, Unprepared has 66.8 times more Water than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.9 times more Calcium, 6.8 times more Copper, 4.5 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 5.1 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has more Fructose and 1.9 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 20.8 times more Energy, 104.9 times more Fat, 347.7 times more Saturated Fat, 68.8 times more Omega 6, 13.1 times more Carbohydrate, 30.4 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cookies, gluten-free, chocolate wafer have similar amounts of Omega 3 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Glucose and Sucrose in 5 oz.