Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

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

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	3.83% 111kcal	65% 1881kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	73.2% 71g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	98% 31.4g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	40.8% 6.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	232% 302g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	268% 194g	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	% 3.97g	g per day for Men 19-50 years
Sucrose	NA	% 189g	g per day for Men 19-50 years
Fiber	31.3% 12g	26% 9.92g	38g per day for Men 19-50 years
Protein	22% 12.3g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	29.8% 119μg	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	177% 159mg	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	35% 5.24mg	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	20.2% 202mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	115% 1.04mg	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	30.3% 2.42mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	89% 2.04mg	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	31% 218mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.3% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cookies, gluten-free, chocolate sandwich, with creme filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz 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 14 ounces of Boiled Spears Frozen Broccoli vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 14 ounces of Boiled Spears 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 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.8 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookies, gluten-free, chocolate sandwich, with creme filling provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 14 ounces of Boiled Spears Frozen Broccoli have 2.7 times more Calcium, more Selenium and 31.9 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 6.1 times more Copper, 4.6 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 11.5 times more Sodium and 2.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spears Frozen Broccoli have 1.4 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 16.9 times more Energy, 162.6 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 and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6