Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Frozen Chopped Broccoli	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	73.8% 23.6g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	30% 5.07g	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	108% 140g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	118% 85.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 80.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cookies, sugar wafers with creme filling, regular	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	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.56% 0.085mg	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	38.2% 153μg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	11% 111mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	93% 7.4mg	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	36.3% 0.84mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cookies, sugar wafers with creme filling, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cookies, sugar wafers with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cookies, sugar wafers with creme filling, regular:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B6, more Vitamin C and 38.6 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 4.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafers with creme filling, regular provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cookies, sugar wafers with creme filling, regular:

• 7 ounces of Frozen Chopped Broccoli have 2.1 times more Calcium, 1.8 times more Potassium and 55.1 times more Water than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 1.7 times more Copper, 4.6 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 4.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafers with creme filling, regular contain similar levels of Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 19.3 times more Energy, 80.1 times more Fat, 270.4 times more Saturated Fat, 82.4 times more Omega 6, 14.8 times more Carbohydrate, 31.8 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6