Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	9.66% 280kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	186% 180g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	84% 27g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	290% 4.64g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	371% 63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	538% 699g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	437% 317g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	55.4% 31g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	202% 32.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	20% 0.26mg	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	115% 460μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	3.33% 3mg	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	88% 13mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	51% 510mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	168% 1.5mg	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	278% 6.4mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	182% 2730mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cookies, oatmeal, commercially prepared, special dietary per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Cookies, oatmeal, commercially prepared, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Cookies, oatmeal, commercially prepared, special dietary:

• 1 kilogram of Boiled Spears Frozen Broccoli has 51 times more Vitamin A, 5 times more Vitamin B6, 133.7 times more Vitamin C and 12.6 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 8.4 times more Vitamin B1, 2.6 times more Vitamin B2, 7.1 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Cookies, oatmeal, commercially prepared, special dietary:

• 1 kilogram of Boiled Spears Frozen Broccoli has 14 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 3.5 times more Copper, 6.7 times more Iron, 2 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Selenium, 11.4 times more Sodium and 1.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Calcium, Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 16 times more Energy, 163.6 times more Fat, 149.6 times more Saturated Fat, 11 times more Omega 3, 484.8 times more Omega 6, 13 times more Carbohydrate, 21.5 times more Sugars and 1.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6