Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%

Macro Nutrients

	Frozen Chopped Broccoli	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Energy	1.27% 37kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	31.4% 30.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	18.3% 5.87g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	17.2% 2.93g	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	76.6% 100g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	70.4% 51g	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% 4.54g	38g per day for Men 19-50 years
Protein	7.1% 4g	12% 6.78g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	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	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	1.02% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.5% 0.045mg	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	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	42.5% 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	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	16% 68mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	8.1% 275mg	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	50% 748mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.06% 2.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 5 ounces of Frozen Chopped Broccoli have 7.8 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 5 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 2.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 5 ounces of Frozen Chopped Broccoli have 2.3 times more Calcium and 58.3 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 5 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 7.1 times more Copper, 6 times more Iron, 2.7 times more Magnesium, 2.1 times more Phosphorus, 22 times more Sodium and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 18.3 times more Energy, 74.1 times more Fat, 94.1 times more Saturated Fat, 66.6 times more Omega 6, 14.7 times more Carbohydrate, 26.7 times more Sugars and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping offer comparable quantities of Omega 3 and Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6