Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	10% 290kcal	178% 5150kcal	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	328% 105g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	150% 25.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	572% 744g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	584% 423g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 423g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	208% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	41% 410mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	0% 0mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	8.26% 0.19mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	24.5% 906g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, gluten-free, lemon wafer per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Frozen Broccoli Spears has 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 7.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 2.3 times more Vitamin E than Frozen Broccoli Spears.
• 1 kilogram of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Frozen Broccoli Spears has 4.6 times more Calcium, more Copper, 4 times more Iron, 5.3 times more Magnesium, 13.5 times more Manganese, 1.5 times more Phosphorus, 6.9 times more Potassium, more Selenium, 11.3 times more Zinc and 80.8 times more Water than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 6.5 times more Sodium than Frozen Broccoli Spears.
• 1 kilogram of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.3 times more Omega 3, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 17.8 times more Energy, 71.1 times more Fat, 201.9 times more Saturated Fat, 69.1 times more Omega 6, 13.9 times more Carbohydrate and 28.8 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein