Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	74% 2147kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	224% 163g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 147g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	28.8% 16g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	43.3% 433mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	182% 14.6mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	81.6% 572mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.7% 359g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer 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 Cookies, gluten-free, chocolate wafer vs Frozen Broccoli Spears:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 1.8 times more Vitamin B5 than Frozen Broccoli Spears.

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

• 14 ounces of Cookies, gluten-free, chocolate wafer have 2.7 times more Calcium, 7.2 times more Copper, 5.1 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 7.2 times more Sodium and 2.3 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 66.1 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 18.7 times more Energy, 89.5 times more Fat, 294.2 times more Saturated Fat, 57.7 times more Omega 6, 11.7 times more Carbohydrate, 27.9 times more Sugars and 1.3 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.9 times more Fiber than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Frozen Broccoli Spears offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6