Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Cookies, peanut butter, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	3.97% 115kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	76.3% 24.4g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	176% 229g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	21.7% 12g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	28.7% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	8.24% 0.11mg	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	93% 373μg	66.5% 266μg	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	301% 271mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.7% 5.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	35.3% 0.32mg	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	35.7% 2.86mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	74.2% 1.7mg	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	33.5% 234mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	9.7% 359g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, peanut butter, commercially prepared, soft-type per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Cookies, peanut butter, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Cookies, peanut butter, commercially prepared, soft-type:

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 6.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cookies, peanut butter, commercially prepared, soft-type.
• While 14 oz of Cookies, peanut butter, commercially prepared, soft-type contain 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• 14 ounces of Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Cookies, peanut butter, commercially prepared, soft-type:

• 14 ounces of Frozen Broccoli Spears have 3.4 times more Calcium, 2.3 times more Potassium and 7.9 times more Water than Cookies, peanut butter, commercially prepared, soft-type.
• While 14 oz of Cookies, peanut butter, commercially prepared, soft-type contain 2.2 times more Copper, 2 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Selenium, 19.8 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, peanut butter, commercially prepared, soft-type contain similar levels of Iron per 14 ounces.
• 14 ounces of Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 1.8 times more Fiber than Cookies, peanut butter, commercially prepared, soft-type.
• While 14 oz of Cookies, peanut butter, commercially prepared, soft-type contain 15.8 times more Energy, 71.8 times more Fat, 118.3 times more Saturated Fat, 114.7 times more Omega 6, 10.8 times more Carbohydrate and 1.7 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, peanut butter, commercially prepared, soft-type offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6