Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	6%	3%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	21% 605kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	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	113% 147g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	119% 86g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	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	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.2% 0.042mg	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	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	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	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 Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Calcium	11% 111mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	37% 0.33mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.48% 220mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes 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 Snackwell's Fat Free Devil's Food Cookie Cakes:

• 7 ounces of Frozen Chopped Broccoli have 4.9 times more Vitamin B5, 6.2 times more Vitamin B6, 3.5 times more Vitamin B9 and 564 times more Vitamin C than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 7 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Calcium, 1.9 times more Potassium, 1.6 times more Selenium and 5.2 times more Water than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 7 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 4.4 times more Copper, 3.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus and 7.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Fiber than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 7 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 11.7 times more Energy, 15.5 times more Carbohydrate, 32.1 times more Sugars and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy