Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cookies, chocolate chip sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	10% 290kcal	147% 4250kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	182% 177g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	184% 59g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	233% 3.72g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	354% 60g	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	489% 635g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	527% 382g	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	0% 0g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, chocolate chip sandwich, with creme filling	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	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	114% 18.3mg	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	14.6% 0.19mg	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	140% 560μg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	41% 410mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	234% 2.1mg	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	133% 10.6mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	27.6% 940mg	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	186% 2790mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	24.5% 906g	4.04% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, chocolate chip sandwich, with creme filling per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cookies, chocolate chip sandwich, with creme filling 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 sandwich, with creme filling:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 9.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 24.1 times more Vitamin K than Cookies, chocolate chip sandwich, with creme filling.
• While 1 kg of Cookies, chocolate chip sandwich, with creme filling contains 3.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4 times more Vitamin B3 and 1.4 times more Vitamin E than Frozen Broccoli Spears.
• 1 kilogram of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Broccoli Spears as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cookies, chocolate chip sandwich, with creme filling:

• 1 kilogram of Frozen Broccoli Spears has more Calcium, 2.7 times more Potassium and 6.1 times more Water than Cookies, chocolate chip sandwich, with creme filling.
• While 1 kg of Cookies, chocolate chip sandwich, with creme filling contains 5.9 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 6.2 times more Selenium, 16.4 times more Sodium and 2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate chip sandwich, with creme filling contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has more Fiber than Cookies, chocolate chip sandwich, with creme filling.
• While 1 kg of Cookies, chocolate chip sandwich, with creme filling contains 14.7 times more Energy, 51.9 times more Fat, 113.1 times more Saturated Fat, 3 times more Omega 3, 162.7 times more Omega 6, 11.9 times more Carbohydrate and 26 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate chip sandwich, with creme filling offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber