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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	36.6% 35.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	37% 12g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	41% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	62% 10.5g	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	103% 134g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	90% 65g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, chocolate chip, commercially prepared, regular, lower fat	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	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.36% 0.044mg	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	30.8% 123μg	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	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	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	11% 111mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	45% 0.4mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	34% 0.78mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, chocolate chip, commercially prepared, regular, lower fat 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, lower fat 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, lower fat:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.7 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C and 19.8 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 5 times more Vitamin B1, 1.9 times more Vitamin B2 and 4.2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate chip, commercially prepared, regular, lower fat provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, chocolate chip, commercially prepared, regular, lower fat 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, lower fat:

• 7 ounces of Frozen Chopped Broccoli have more Calcium, 1.6 times more Potassium and 12.4 times more Water than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 5.4 times more Copper, 4 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Selenium and 17.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate chip, commercially prepared, regular, lower fat contain similar levels of Zinc per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 17.3 times more Energy, 61.8 times more Fat, 135.5 times more Saturated Fat, 3.1 times more Omega 3, 171.3 times more Omega 6, 14.1 times more Carbohydrate, 24.3 times more Sugars and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate chip, commercially prepared, regular, lower fat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6