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Comparing Nutrients in 14 ounces Frozen Broccoli SpearsVS Cookies, gluten-free, lemon wafer

Macros Ratio

Protein Fat Carbs

Frozen Broccoli Spears
33%
8%
59%
Cookies, gluten-free, lemon wafer
0%
42%
58%
14 oz ▼

Macro Nutrients

3.97%115kcal
Energy
70.5%2044kcal
115 kcalvs2044 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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1.4%1.35g
Fat
99%96g
1.35 gvs96 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.64%0.21g
Saturated Fat
130%41.7g
0.21 gvs41.7 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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31%0.5g
Omega 3
24.3%0.39g
0.5 gvs0.39 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.86%0.15g
Omega 6
59.7%10g
0.15 gvs10 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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16.3%21.2g
Carbohydrate
227%295g
21.2 gvs295 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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8.05%5.83g
Sugars
232%168g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.83 gvs168 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
%168g
NA gvs168 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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31.3%12g
Fiber
0%0g
12 gvs0 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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21.7%12g
Protein
0%0g
12 gvs0 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

25%226μg
Vitamin A
NA
RAE, retinol activity equivalents
226 μgvsNA μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
15%0.18mg
Thiamine
0.29 mgvs0.18 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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35%0.45mg
Vitamin B2
22.6%0.29mg
Riboflavin
0.45 mgvs0.29 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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11.5%1.83mg
Vitamin B3
1.6%0.26mg
Niacin, nicotinic acid, niacinamide
1.83 mgvs0.26 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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19.2%0.96mg
Vitamin B5
0%0mg
Pantothenic acid
0.96 mgvs0 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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53.4%0.69mg
Vitamin B6
0%0mg
Pyridoxine
0.69 mgvs0 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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93%373μg
Vitamin B9
0%0μg
Folates and Folic Acid
373 μgvs0 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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301%271mg
Vitamin C
NA
Ascorbic acid
271 mgvsNA mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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35.7%5.36mg
Vitamin E
82.6%12.4mg
Tocopherols and Tocotrienols
5.36 mgvs12.4 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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335%402μg
Vitamin K
NA
Phytomenadione or phylloquinone
402 μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

16.3%163mg
Calcium
3.57%35.7mg
163 mgvs35.7 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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16%0.14mg
Copper
0%0mg
0.14 mgvs0 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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35.7%2.86mg
Iron
8.93%0.71mg
2.86 mgvs0.71 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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15%63.5mg
Magnesium
2.83%12mg
63.5 mgvs12 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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44%1mg
Manganese
3.28%0.075mg
1 mgvs0.075 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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33.5%234mg
Phosphorus
22%155mg
234 mgvs155 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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29%992mg
Potassium
4.2%143mg
992 mgvs143 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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13.7%7.54μg
Selenium
0%0μg
7.54 μgvs0 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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4.5%67.5mg
Sodium
29.4%441mg
67.5 mgvs441 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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12.3%1.35mg
Zinc
1.1%0.12mg
1.35 mgvs0.12 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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9.7%359g
Water
0.12%4.45g
359 gvs4.45 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Frozen Broccoli Spears VS Cookies, gluten-free, lemon wafer per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Cookies, gluten-free, lemon wafer:

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Cookies, gluten-free, lemon wafer:

Comparison of macro-nutrients per 14 ounces:




Compare more foods per 14 oz: