Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Frozen Broccoli Spears	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	10% 290kcal	175% 5070kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	516% 165g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	199% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	522% 679g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	441% 320g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	17.7% 0.23mg	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	235% 940μg	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	0% 0mg	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	90% 13.5mg	186% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	41% 410mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	297% 2.67mg	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	90% 7.2mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	253% 3800mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.5% 906g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookie, chocolate, with icing or coating per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cookie, chocolate, with icing or coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cookie, chocolate, with icing or coating:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 7.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 14.7 times more Vitamin K than Cookie, chocolate, with icing or coating.
• While 1 kg of Cookie, chocolate, with icing or coating contains 4 times more Vitamin B1, 1.7 times more Vitamin B2, 5.4 times more Vitamin B3 and 2.1 times more Vitamin E than Frozen Broccoli Spears.
• 1 kilogram of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Broccoli Spears as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cookie, chocolate, with icing or coating:

• 1 kilogram of Frozen Broccoli Spears has 2.7 times more Calcium, 2.6 times more Potassium and 45.3 times more Water than Cookie, chocolate, with icing or coating.
• While 1 kg of Cookie, chocolate, with icing or coating contains 7.4 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 6.2 times more Selenium and 22.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookie, chocolate, with icing or coating contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.3 times more Fiber than Cookie, chocolate, with icing or coating.
• While 1 kg of Cookie, chocolate, with icing or coating contains 17.5 times more Energy, 71.2 times more Fat, 317.3 times more Saturated Fat, 1.7 times more Omega 3, 91.5 times more Omega 6, 12.7 times more Carbohydrate, 21.8 times more Sugars and 1.5 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6