Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	1.27% 37kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	76.4% 24.4g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	32.4% 5.5g	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	72% 94g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	101% 73.3g	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	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	7.1% 4g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, sugar wafer, chocolate-covered	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.23% 0.068mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.86% 0.21μg	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	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	8.15% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	41.7% 0.38mg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	14% 7.65μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.066% 2.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, sugar wafer, chocolate-covered per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Cookies, sugar wafer, chocolate-covered to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 2.7 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 11.8 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12 and 1.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have more Calcium and 52.9 times more Water than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 7 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Selenium, 5.8 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, sugar wafer, chocolate-covered contain 20.2 times more Energy, 95.1 times more Fat, 391.8 times more Saturated Fat, 2.8 times more Omega 3, 125.4 times more Omega 6, 13.8 times more Carbohydrate and 38.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafer, chocolate-covered offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6