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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	33.3% 5.67g	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	101% 132g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	136% 98g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.7% 0.087mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	11% 111mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	69.5% 0.63mg	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	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	32% 0.74mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.11% 3.97g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 1.6 times more Vitamin B5, 3 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and 7.2 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B12 and 1.3 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 sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Calcium and 45.7 times more Water than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 8.3 times more Copper, 3.9 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus and 13.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain similar levels of Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 18.5 times more Energy, 91 times more Fat, 168.8 times more Saturated Fat, 1.4 times more Omega 3, 92.1 times more Omega 6, 13.9 times more Carbohydrate, 36.7 times more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6