Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	36.6% 35.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	37% 12g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	41% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	62% 10.5g	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	103% 134g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	90% 65g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11% 6.15g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.36% 0.044mg	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	30.8% 123μg	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% 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	17.5% 2.6mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	45% 0.4mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	34% 0.78mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookies, chocolate chip, commercially prepared, regular, lower fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat 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, chocolate chip, commercially prepared, regular, lower fat:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.7 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C and 21.5 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 4.8 times more Vitamin B1, 2.3 times more Vitamin B2 and 4.3 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, chocolate chip, commercially prepared, regular, lower fat provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Calcium and 12.3 times more Water than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 6 times more Copper, 5.3 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 8.6 times more Selenium, 38 times more Sodium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, chocolate chip, commercially prepared, regular, lower fat contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 16.1 times more Energy, 149.3 times more Fat, 331.2 times more Saturated Fat, 7.9 times more Omega 3, 408.5 times more Omega 6, 12.6 times more Carbohydrate, 22.3 times more Sugars and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, chocolate chip, commercially prepared, regular, lower fat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6