Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Glutino, Gluten Free Cookies, Vanilla Creme

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Glutino, Gluten Free Cookies, Vanilla Creme	2%	35%	63%

Macro Nutrients

	Frozen Broccoli Spears	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Energy	3.97% 115kcal	66.7% 1933kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	77% 74.6g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	100% 32g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	43.3% 7.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	236% 307g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	271% 196g	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	1.42% 1.03g	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	% 5.1g	g per day for Men 19-50 years
Sucrose	NA	% 190g	g per day for Men 19-50 years
Fiber	31.3% 12g	0% 0g	38g per day for Men 19-50 years
Protein	21.7% 12g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Vitamin A	25% 226μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	301% 271mg	NA	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	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	12.3% 0.11mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	42.6% 0.98mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	NA	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Glutino, Gluten Free Cookies, Vanilla Creme per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Glutino, Gluten Free Cookies, Vanilla Creme to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Glutino, Gluten Free Cookies, Vanilla Creme:

• Both Frozen Broccoli Spears and Glutino, Gluten Free Cookies, Vanilla Creme have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Glutino, Gluten Free Cookies, Vanilla Creme:

• 14 ounces of Frozen Broccoli Spears have 3.7 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 3.7 times more Potassium, 1.9 times more Zinc and 70.2 times more Water than Glutino, Gluten Free Cookies, Vanilla Creme.
• While 14 oz of Glutino, Gluten Free Cookies, Vanilla Creme contain 11.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Glutino, Gluten Free Cookies, Vanilla Creme contain similar levels of Manganese per 14 ounces.
• 14 ounces of Glutino, Gluten Free Cookies, Vanilla Creme lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 2.2 times more Omega 3, more Fiber and 1.4 times more Protein than Glutino, Gluten Free Cookies, Vanilla Creme.
• While 14 oz of Glutino, Gluten Free Cookies, Vanilla Creme contain 16.8 times more Energy, 55.3 times more Fat, 155.7 times more Saturated Fat, 50.1 times more Omega 6, 14.5 times more Carbohydrate and 33.6 times more Sugars than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 14 ounces of Glutino, Gluten Free Cookies, Vanilla Creme provide inadequate amounts of Fiber