Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	30.6% 887kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	78% 25g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	78.3% 13.3g	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	78% 101g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	68.4% 49.6g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	7.95% 1.27mg	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	7.33% 0.095mg	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	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	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	117% 17.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	11% 111mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	49.6% 0.45mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	17% 71.4mg	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	52% 365mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, chocolate cream covered biscuit sticks per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cookies, chocolate cream covered biscuit sticks 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 cream covered biscuit sticks:

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 2.7 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 47.7 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12 and 7.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cookies, chocolate cream covered biscuit sticks:

• 7 ounces of Frozen Chopped Broccoli have 6.1 times more Water than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain 5.9 times more Copper, 2 times more Magnesium, 3.7 times more Phosphorus, 5.3 times more Selenium, 8.9 times more Sodium and 1.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate cream covered biscuit sticks contain similar levels of Calcium, Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 15 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain 17.2 times more Energy, 77.6 times more Fat, 286 times more Saturated Fat, 216.5 times more Omega 6, 10.7 times more Carbohydrate, 18.5 times more Sugars, 1.7 times more Fiber and 3.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3