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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	50% 16g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	87.8% 15g	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	100% 130g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	90% 65.3g	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	1.07% 0.77g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 62g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	33% 5.3mg	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	8.85% 0.12mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	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	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	55.7% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	11% 111mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	71.2% 0.64mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	53.5% 1.23mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	41% 617mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.19% 7.1g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.2 times more Vitamin B6, more Vitamin C and 2.4 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.7 times more Calcium, 1.2 times more Potassium and 25.6 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 8.5 times more Copper, 6.9 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Selenium, 13 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 18.9 times more Energy, 85.2 times more Fat, 183.9 times more Saturated Fat, 8.4 times more Omega 3, 242.5 times more Omega 6, 13.7 times more Carbohydrate, 24.4 times more Sugars and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6