Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%

Macro Nutrients

	Frozen Chopped Broccoli	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	32.6% 945kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	44% 42.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	25.7% 8.2g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	107% 139g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	99% 71.4g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.9% 0.064mg	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	15% 59.5μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Calcium	11% 111mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	59.5% 0.54mg	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	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	22.7% 95mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 7 ounces of Frozen Chopped Broccoli have 7.8 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 2.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 7 ounces of Frozen Chopped Broccoli have 2.3 times more Calcium and 58.3 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 7.1 times more Copper, 6 times more Iron, 2.7 times more Magnesium, 2.1 times more Phosphorus, 22 times more Sodium and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 18.3 times more Energy, 74.1 times more Fat, 94.1 times more Saturated Fat, 66.6 times more Omega 6, 14.7 times more Carbohydrate, 26.7 times more Sugars and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6