Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	73.8% 23.6g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	30% 5.07g	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	108% 140g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	118% 85.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 80.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11% 6.15g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, sugar wafers with creme filling, regular	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	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.56% 0.085mg	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	38.2% 153μg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	36.3% 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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookies, sugar wafers with creme filling, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cookies, sugar wafers with creme filling, 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, sugar wafers with creme filling, regular:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B6, more Vitamin C and 42 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 1.5 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.9 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cookies, sugar wafers with creme filling, regular:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Calcium, 1.2 times more Potassium and 54.7 times more Water than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 1.9 times more Copper, 6.1 times more Iron, 1.9 times more Manganese, 1.5 times more Phosphorus, 5.3 times more Selenium, 9.4 times more Sodium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, sugar wafers with creme filling, regular contain similar levels of Magnesium per seven ounces.
• 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 1.9 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 17.9 times more Energy, 193.7 times more Fat, 661.1 times more Saturated Fat, 2.2 times more Omega 3, 196.4 times more Omega 6, 13.2 times more Carbohydrate and 29.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6