Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cookies, brownies, commercially prepared, reduced fat, with added fiber

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	20% 19.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	25.6% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	94% 122g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	106% 77g	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	2.27% 1.65g	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	% 1.5g	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	58% 22g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.9% 0.038mg	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	33.2% 133μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	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	16% 2.42mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Calcium	11% 111mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	39.2% 0.35mg	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	20% 1.6mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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% 99mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	38.4% 575mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.33% 49.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, brownies, commercially prepared, reduced fat, with added fiber per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 6.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 10.1 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 3.4 times more Vitamin B1, 2.6 times more Vitamin B2 and 3.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• 7 ounces of Frozen Chopped Broccoli have more Calcium, 1.5 times more Potassium and 3.7 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 4.7 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 4.6 times more Selenium and 12.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, brownies, commercially prepared, reduced fat, with added fiber contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 13.3 times more Energy, 33.4 times more Fat, 62.9 times more Saturated Fat, 3.7 times more Omega 3, 70.9 times more Omega 6, 12.9 times more Carbohydrate, 28.7 times more Sugars and 3.7 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, brownies, commercially prepared, reduced fat, with added fiber offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6