Comparing Nutrients in 7 ounces Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	23.6% 685kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	106% 77g	3.7% 2.68g	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	NA	2.27% 1.65g	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	20% 0.26mg	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	21% 83.3μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	124% 112mg	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	7.8% 1.17mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	8.38% 0.075mg	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	49.4% 3.95mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	25.4% 0.58mg	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	16.7% 117mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.33% 49.3g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Frozen Chopped Broccoli:

• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 3.4 times more Vitamin B1, 2.6 times more Vitamin B2 and 3.1 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 6.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 10.1 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Frozen Chopped Broccoli:

• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 4.7 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 4.6 times more Selenium and 12.1 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Calcium, 1.5 times more Potassium and 3.7 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Frozen Chopped Broccoli contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 13.3 times more Energy, 33.4 times more Fat, 62.9 times more Saturated Fat, 3.7 times more Omega 3, 70.9 times more Omega 6, 12.9 times more Carbohydrate, 28.7 times more Sugars and 3.7 times more Fiber than Frozen Chopped Broccoli.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Frozen Chopped Broccoli offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6