Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate sandwich, with creme filling VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	32.4% 941kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	36.6% 35.5g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.46g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	134% 97g	4.02% 2.9g	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	0% 0g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 94g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.76% 4.35g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	27.8% 111μg	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	0% 0mg	88.4% 79.6mg	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	30.6% 4.6mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.3% 51μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	7.5% 0.067mg	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	69.7% 5.58mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	19.2% 0.44mg	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	20% 139mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	36.4% 546mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.15% 5.64g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling vs Cooked Chopped Frozen Broccoli:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.8 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 3.4 times more Vitamin K than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, gluten-free, chocolate sandwich, with creme filling vs Cooked Chopped Frozen Broccoli:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 7.7 times more Copper, 4.6 times more Iron, 3.1 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 25 times more Sodium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium, more Selenium and 31.9 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 16.9 times more Energy, 149.1 times more Fat, 439.2 times more Saturated Fat, 1.3 times more Omega 3, 134.3 times more Omega 6, 14.2 times more Carbohydrate and 33.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 7 oz.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.