Comparing Nutrients in 7 ounces Cookies, vanilla sandwich with creme filling VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling	4%	37%	59%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	33% 958kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	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	110% 143g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	108% 78g	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	7.83% 2.98g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	16% 8.93g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling	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	43% 0.52mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	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	25% 99μg	33.2% 133μg	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	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	21% 3.18mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	55% 4.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	21.3% 149mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, vanilla sandwich with creme filling VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, vanilla sandwich with creme filling 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, vanilla sandwich with creme filling vs Frozen Chopped Broccoli:

• 7 ounces of Cookies, vanilla sandwich with creme filling have 4.9 times more Vitamin B1, 2.5 times more Vitamin B2, 5.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin E than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 7.2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 16.2 times more Vitamin K than Cookies, vanilla sandwich with creme filling.
• 7 ounces of Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookies, vanilla sandwich with creme filling 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, vanilla sandwich with creme filling vs Frozen Chopped Broccoli:

• 7 ounces of Cookies, vanilla sandwich with creme filling have 3 times more Copper, 2.7 times more Iron, 1.5 times more Phosphorus and 16.2 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.1 times more Calcium, 1.3 times more Magnesium, 2.3 times more Potassium and 41.6 times more Water than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling and Frozen Chopped Broccoli contain similar levels of Manganese, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, vanilla sandwich with creme filling have 18.6 times more Energy, 69 times more Fat, 67.7 times more Saturated Fat, 5 times more Omega 3, 226.2 times more Omega 6, 15.1 times more Carbohydrate, 29.1 times more Sugars and 1.6 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2 times more Fiber than Cookies, vanilla sandwich with creme filling.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6