Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	40.4% 39.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	100% 130g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	102% 73.6g	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	17.3% 12.6g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.15g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.63% 0.099mg	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	13.4% 53.6μg	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	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	17.5% 2.6mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	50% 0.45mg	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	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	36.5% 0.84mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookies, chocolate chip, commercially prepared, soft-type 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, soft-type 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, soft-type:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 36.7 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 2.5 times more Vitamin B1, 3.5 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cookies, chocolate chip, commercially prepared, soft-type:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Calcium and 9.2 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 6.7 times more Copper, 6.7 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 4.4 times more Selenium, 25.1 times more Sodium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 15.9 times more Energy, 164.8 times more Fat, 541.7 times more Saturated Fat, 1.4 times more Omega 3, 132.3 times more Omega 6, 12.3 times more Carbohydrate and 25.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6