Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	52.8% 51g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	107% 34g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	52.6% 8.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	102% 133g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	102% 74g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, graham crackers, 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	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.77% 0.13mg	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	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	11% 111mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	42.8% 0.38mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	40% 0.92mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.6% 0.4mg	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, graham crackers, chocolate-coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cookies, graham crackers, 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, graham crackers, chocolate-coated:

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 2 times more Vitamin B6, 1.3 times more Vitamin B9, 564 times more Vitamin C, 1.2 times more Vitamin E and 12.7 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 5.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cookies, graham crackers, chocolate-coated:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Calcium, 2.4 times more Zinc and 45.7 times more Water than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 5.1 times more Copper, 2.5 times more Iron, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 4 times more Selenium and 11 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, graham crackers, chocolate-coated contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2 times more Omega 3 and 1.4 times more Fiber than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 19.2 times more Energy, 89 times more Fat, 390.9 times more Saturated Fat, 145.4 times more Omega 6, 14 times more Carbohydrate, 27.6 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6