Comparing Nutrients in 14 ounces Cookie, with peanut butter filling, chocolate-coated VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	77% 2231kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	238% 76.2g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	169% 123g	8.05% 5.83g	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	36.6% 14g	31.3% 12g	38g per day for Men 19-50 years
Protein	57.4% 32g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	53.4% 0.69mg	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	62.5% 250μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	301% 271mg	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	114% 17mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14% 139mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	16% 0.14mg	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	104% 8.33mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	44% 1mg	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	21% 147mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, with peanut butter filling, chocolate-coated VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookie, with peanut butter filling, chocolate-coated versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookie, with peanut butter filling, chocolate-coated vs Frozen Broccoli Spears:

• 14 ounces of Cookie, with peanut butter filling, chocolate-coated have 1.9 times more Vitamin B1, 9.7 times more Vitamin B3, 2 times more Vitamin B5 and 3.2 times more Vitamin E than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 21.6 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• 14 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Cookie, with peanut butter filling, chocolate-coated as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookie, with peanut butter filling, chocolate-coated vs Frozen Broccoli Spears:

• 14 ounces of Cookie, with peanut butter filling, chocolate-coated have 16.3 times more Copper, 2.9 times more Iron, 2.7 times more Manganese, 3.8 times more Selenium and 21.8 times more Sodium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.6 times more Phosphorus, 1.7 times more Zinc and 50.3 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Frozen Broccoli Spears contain similar levels of Calcium, Magnesium and Potassium per 14 ounces.
• 14 ounces of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookie, with peanut butter filling, chocolate-coated have 19.4 times more Energy, 103.8 times more Fat, 369.2 times more Saturated Fat, 1.9 times more Omega 3, 163.7 times more Omega 6, 9.9 times more Carbohydrate, 21 times more Sugars and 2.6 times more Protein than Frozen Broccoli Spears.
• Both Cookie, with peanut butter filling, chocolate-coated and Frozen Broccoli Spears offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6