Comparing Nutrients in 100 calories Cookies, gluten-free, vanilla sandwich, with creme filling VS Frozen Broccoli Spears

Weight per 100 calories

• Cookies, gluten-free, vanilla sandwich, with creme filling: 20.3g
• Frozen Broccoli Spears: 345g

Cookies, gluten-free, vanilla sandwich, with creme filling have 17 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Cookies, gluten-free, vanilla sandwich, with creme filling or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	4.44% 1.42g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5.45% 0.087g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	2.88% 0.49g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	14% 18.4g	130g per day for Men 19-50 years
Sugars	13% 9.47g	7% 5.07g	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	0.11% 0.077g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 9.2g	NA	g per day for Men 19-50 years
Fiber	0.27% 0.1g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46.4% 0.6mg	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	NA	81% 324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	262% 236mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.28% 2.84mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	13.8% 0.12mg	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	0.86% 0.069mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	0.63% 2.64mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	38.4% 0.88mg	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	1.13% 7.9mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	0.63% 21.3mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.8mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	0.42% 0.047mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	0.009% 0.34g	8.44% 312g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Vanilla Sandwich, With Creme Filling VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, gluten-free, vanilla sandwich, with creme filling or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Cookies, gluten-free, vanilla sandwich, with creme filling vs Frozen Broccoli Spears:

• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Frozen Broccoli Spears have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Cookies, gluten-free, vanilla sandwich, with creme filling vs Frozen Broccoli Spears:

• 100 kcal of Frozen Broccoli Spears contain 49.8 times more Calcium, 13.6 times more Copper, 36 times more Iron, 20.9 times more Magnesium, 19.3 times more Manganese, 25.7 times more Phosphorus, 40.5 times more Potassium, 1.4 times more Sodium, 25.1 times more Zinc and 921.8 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• 100 calories of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, gluten-free, vanilla sandwich, with creme filling have 3.5 times more Fat, 7.9 times more Saturated Fat, 3.8 times more Omega 6 and 1.9 times more Sugars than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 4.9 times more Omega 3, 102 times more Fiber and 19.6 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber and Protein
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6