Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Archway Home Style Cookies, Old Fashioned Windmill Cookies

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Archway Home Style Cookies, Old Fashioned Windmill Cookies	4%	34%	62%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Recommended Dietary Allowance
Energy	9.66% 280kcal	161% 4680kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	181% 176g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	117% 37.5g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	556% 722g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	450% 326g	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	79% 30g	47.4% 18g	38g per day for Men 19-50 years
Protein	55.4% 31g	92% 51.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	184% 29.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	75% 300μg	205% 820μg	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	446% 401mg	0% 0mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Archway Home Style Cookies, Old Fashioned Windmill Cookies	Recommended Dietary Allowance
Calcium	51% 510mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	NA	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	76.3% 6.1mg	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	NA	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	NA	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	78.6% 550mg	NA	700mg per day for Men 19-50 years
Potassium	53% 1800mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	NA	11mg per day for Men 19-50 years
Water	24.5% 907g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Archway Home Style Cookies, Old Fashioned Windmill Cookies per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Archway Home Style Cookies, Old Fashioned Windmill Cookies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Archway Home Style Cookies, Old Fashioned Windmill Cookies:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin C than Archway Home Style Cookies, Old Fashioned Windmill Cookies.
• While 1 kg of Archway Home Style Cookies, Old Fashioned Windmill Cookies contains 6.2 times more Vitamin B1, 3.1 times more Vitamin B2, 6.4 times more Vitamin B3 and 2.7 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Archway Home Style Cookies, Old Fashioned Windmill Cookies have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Archway Home Style Cookies, Old Fashioned Windmill Cookies:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.4 times more Calcium, 1.6 times more Potassium and 30.2 times more Water than Archway Home Style Cookies, Old Fashioned Windmill Cookies.
• While 1 kg of Archway Home Style Cookies, Old Fashioned Windmill Cookies contains 5 times more Iron and 19.6 times more Sodium than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.7 times more Fiber than Archway Home Style Cookies, Old Fashioned Windmill Cookies.
• While 1 kg of Archway Home Style Cookies, Old Fashioned Windmill Cookies contains 16.7 times more Energy, 159.5 times more Fat, 208.3 times more Saturated Fat, 13.5 times more Carbohydrate, 22.2 times more Sugars and 1.7 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy