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

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	2%	34%	64%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	65% 1881kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	73.2% 71g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	98% 31.4g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	40.8% 6.93g	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	232% 302g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	268% 194g	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	% 3.97g	NA	g per day for Men 19-50 years
Sucrose	% 189g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	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	16.5% 0.2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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

	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	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	139% 11mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	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	39.7% 278mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	9.7% 359g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Glutino, Gluten Free Cookies, Chocolate Vanilla Creme 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 Glutino, Gluten Free Cookies, Chocolate Vanilla Creme vs Frozen Broccoli Spears:

• 14 oz of Frozen Broccoli Spears contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Cookies, Chocolate Vanilla Creme.
• Both Glutino, Gluten Free Cookies, Chocolate Vanilla Creme and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Glutino, Gluten Free Cookies, Chocolate Vanilla Creme have insufficient amounts of Vitamin B6 and Vitamin B9

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

• 14 ounces of Glutino, Gluten Free Cookies, Chocolate Vanilla Creme have 7.3 times more Copper, 3.9 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 16.2 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.2 times more Calcium, 1.6 times more Potassium, more Selenium and 31.9 times more Water than Glutino, Gluten Free Cookies, Chocolate Vanilla Creme.
• Both Glutino, Gluten Free Cookies, Chocolate Vanilla Creme and Frozen Broccoli Spears contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Glutino, Gluten Free Cookies, Chocolate Vanilla Creme lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Glutino, Gluten Free Cookies, Chocolate Vanilla Creme have 16.3 times more Energy, 52.6 times more Fat, 152 times more Saturated Fat, 47.2 times more Omega 6, 14.2 times more Carbohydrate and 33.3 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.2 times more Omega 3 and 1.4 times more Protein than Glutino, Gluten Free Cookies, Chocolate Vanilla Creme.
• Both Glutino, Gluten Free Cookies, Chocolate Vanilla Creme 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