Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	0.97% 28kcal	16.3% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	58.5% 76g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	67.6% 49g	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	0% 0g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	0% 0mg	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	14% 56μg	0% 0μg	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	44.6% 40mg	0% 0mg	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	8.8% 1.32mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	29% 0.26mg	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	7.63% 0.61mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	22.4% 0.52mg	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	7% 49mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.077% 2.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cookies, gluten-free, chocolate sandwich, with creme filling per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Cookies, gluten-free, chocolate sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 100 grams of Cooked Chopped Frozen Broccoli have 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.
• While 100 g of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cookies, gluten-free, chocolate sandwich, with creme filling provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.7 times more Calcium and 31.9 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 100 g of Cookies, gluten-free, chocolate sandwich, with creme filling contain 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.
• Both Cooked Chopped Frozen Broccoli and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Potassium per 100 grams.
• 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.4 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 100 g of Cookies, gluten-free, chocolate sandwich, with creme filling contain 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.
• Both Cooked Chopped Frozen Broccoli and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6