Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	10% 290kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	108% 34.6g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	104% 17.8g	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	570% 741g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	321% 233g	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	29% 11g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, animal crackers (includes arrowroot, tea biscuits)	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	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	251% 3.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	17% 0.22mg	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	258% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	41% 410mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	174% 1.57mg	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	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	184% 4.23mg	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	163% 1140mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	223% 3350mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, animal crackers (includes arrowroot, tea biscuits) per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cookies, animal crackers (includes arrowroot, tea biscuits) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 8 times more Vitamin B6, more Vitamin C, 11.3 times more Vitamin E and 17.2 times more Vitamin K than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 1 kg of Cookies, animal crackers (includes arrowroot, tea biscuits) contains 4.9 times more Vitamin B1, 2.9 times more Vitamin B2, 7.5 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, animal crackers (includes arrowroot, tea biscuits) provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 kilogram of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 1 kilogram of Frozen Broccoli Spears has 2.5 times more Potassium and 23.2 times more Water than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 1 kg of Cookies, animal crackers (includes arrowroot, tea biscuits) contains 4.4 times more Copper, 3.8 times more Iron, 1.7 times more Manganese, 1.9 times more Phosphorus, 3.7 times more Selenium, 19.7 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, animal crackers (includes arrowroot, tea biscuits) contain similar levels of Calcium and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.3 times more Omega 3 and 2.7 times more Fiber than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 1 kg of Cookies, animal crackers (includes arrowroot, tea biscuits) contains 15.4 times more Energy, 40.6 times more Fat, 66.6 times more Saturated Fat, 48 times more Omega 6, 13.9 times more Carbohydrate, 15.9 times more Sugars and 2.3 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6