Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	30.6% 887kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	78% 25g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	78.3% 13.3g	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	78% 101g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	68.4% 49.6g	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	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	26% 9.92g	38g per day for Men 19-50 years
Protein	11% 6.15g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, chocolate cream covered biscuit sticks	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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.33% 0.095mg	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	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	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	117% 17.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	49.6% 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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	14% 97mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookies, chocolate cream covered biscuit sticks per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cookies, chocolate cream covered biscuit sticks 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 cream covered biscuit sticks:

• 7 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 2.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 51.8 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12 and 6.7 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cookies, chocolate cream covered biscuit sticks:

• 7 ounces of Cooked Chopped Frozen Broccoli have 6 times more Water than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain 1.5 times more Calcium, 6.6 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 3.8 times more Phosphorus, 1.3 times more Potassium, 21 times more Selenium, 19.4 times more Sodium and 3.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 6 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain 16 times more Energy, 187.5 times more Fat, 699.1 times more Saturated Fat, 516.2 times more Omega 6, 9.5 times more Carbohydrate, 17 times more Sugars, 1.7 times more Fiber and 3.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3