Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	1.27% 37kcal	22% 636kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	52.6% 8.93g	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	76.2% 99g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	62% 45g	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	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	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	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, oatmeal, commercially prepared, special dietary	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	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	8.08% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.83% 0.037mg	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	16.3% 65.2μg	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	0.47% 0.43mg	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	14.4% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	23.8% 0.21mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	39.4% 0.91mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, oatmeal, commercially prepared, special dietary per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Cookies, oatmeal, commercially prepared, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cookies, oatmeal, commercially prepared, special dietary:

• 5 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 5 times more Vitamin B6, 1.5 times more Vitamin B9, 188 times more Vitamin C and 11.6 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• While 5 oz of Cookies, oatmeal, commercially prepared, special dietary contain 8.7 times more Vitamin B1, 2.2 times more Vitamin B2 and 6.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B5 and Vitamin E per five ounces.
• 5 ounces of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cookies, oatmeal, commercially prepared, special dietary:

• 5 ounces of Frozen Chopped Broccoli have 1.2 times more Potassium and 14.1 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While 5 oz of Cookies, oatmeal, commercially prepared, special dietary contain 4 times more Copper, 5 times more Iron, 2.2 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Selenium and 11.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Calcium, Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, oatmeal, commercially prepared, special dietary contain 17.3 times more Energy, 62.1 times more Fat, 61.2 times more Saturated Fat, 4.4 times more Omega 3, 203.3 times more Omega 6, 14.6 times more Carbohydrate, 23.4 times more Sugars and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6