Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	10% 290kcal	153% 4440kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	305% 98g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	506% 658g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	512% 371g	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	87.3% 63.3g	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	% 83.4g	g per day for Men 19-50 years
Sucrose	NA	% 221g	g per day for Men 19-50 years
Fiber	79% 30g	47.4% 18g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, chocolate chip, commercially prepared, soft-type	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	38.5% 0.5mg	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	67.5% 270μg	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	759% 683mg	NA	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	90% 13.5mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	41% 410mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	252% 2.27mg	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	69% 290mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	184% 2760mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24.5% 906g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, chocolate chip, commercially prepared, soft-type per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cookies, chocolate chip, commercially prepared, soft-type:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 3.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 42.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 kg of Cookies, chocolate chip, commercially prepared, soft-type contains 1.9 times more Vitamin B1, 2.5 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cookies, chocolate chip, commercially prepared, soft-type:

• 1 kilogram of Frozen Broccoli Spears has 2.4 times more Calcium, 1.9 times more Potassium and 9.2 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 kg of Cookies, chocolate chip, commercially prepared, soft-type contains 6.3 times more Copper, 5.7 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.6 times more Selenium, 16.2 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 2.2 times more Omega 3 and 1.7 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 kg of Cookies, chocolate chip, commercially prepared, soft-type contains 15.3 times more Energy, 58.1 times more Fat, 187.5 times more Saturated Fat, 46.5 times more Omega 6, 12.3 times more Carbohydrate and 25.2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6