Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	64.8% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	117% 152g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	11% 6.15g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	10.2% 0.13mg	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	27.8% 111μg	17.4% 69.5μg	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	88.4% 79.6mg	0.66% 0.6mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	61% 0.55mg	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	15% 1.2mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	30.3% 0.7mg	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	14% 97mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	40% 601mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookies, brownies, dry mix, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cookies, brownies, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Cookies, brownies, dry mix, regular:

• 7 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 133.7 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 3 times more Vitamin B1, 2 times more Vitamin B2 and 4.1 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cookies, brownies, dry mix, regular:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Calcium and 32.4 times more Water than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 8.1 times more Copper, 3.3 times more Iron, 3.1 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 3.7 times more Selenium, 27.5 times more Sodium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 7 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, brownies, dry mix, regular contain 15.5 times more Energy, 124.2 times more Fat, 139.9 times more Saturated Fat, 18.4 times more Omega 3, 426.8 times more Omega 6, 14.3 times more Carbohydrate and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6