Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cookies, chocolate chip sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	36.5% 11.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	70.3% 12g	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	97% 126g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	105% 76g	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	0% 0g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, chocolate chip sandwich, with creme filling	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	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	22.7% 3.63mg	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	27.8% 111μg	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	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	11% 111mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	46.5% 0.42mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	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	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.8% 29.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, chocolate chip sandwich, with creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cookies, chocolate chip sandwich, with creme filling 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 sandwich, with creme filling:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 6.8 times more Vitamin B6, more Vitamin C and 19.3 times more Vitamin K than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 4.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate chip sandwich, with creme filling provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, chocolate chip sandwich, with creme filling 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 sandwich, with creme filling:

• 7 ounces of Frozen Chopped Broccoli have more Calcium, 2.3 times more Potassium and 6.1 times more Water than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 5.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 4.2 times more Selenium, 11.6 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate chip sandwich, with creme filling contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have more Fiber than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 16.3 times more Energy, 60.9 times more Fat, 133.7 times more Saturated Fat, 3.5 times more Omega 3, 194.2 times more Omega 6, 13.3 times more Carbohydrate and 28.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate chip sandwich, with creme filling offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber