Comparing Nutrients in 14 ounces Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	6%	3%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	41.7% 1211kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	NA	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	227% 295g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	237% 172g	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	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	35.4% 20g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	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	28.8% 0.35mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.2% 0.68mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	19% 75.4μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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

	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	12% 119mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	138% 11mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	40.3% 282mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	46% 691mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.9% 70g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes 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 Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes vs Frozen Broccoli Spears:

• 14 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have 1.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3 and more Vitamin B12 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 4.2 times more Vitamin B5, 8.3 times more Vitamin B6, 4.9 times more Vitamin B9 and 683 times more Vitamin C than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• 14 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12

Comparing minerals per 14 ounces for Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes vs Frozen Broccoli Spears:

• 14 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have 4.7 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus, 10.2 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.4 times more Calcium, 2.3 times more Potassium and 5.1 times more Water than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• Both Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes and Frozen Broccoli Spears contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have 10.5 times more Energy, 13.9 times more Carbohydrate, 29.5 times more Sugars and 1.6 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.9 times more Fiber than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy