Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, molasses	Recommended Dietary Allowance
Energy	10% 290kcal	148% 4300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	100% 32g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	97% 16.4g	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	568% 738g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	243% 176g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, molasses	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	296% 3.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	189% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	80% 1.04mg	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	223% 890μg	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	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, molasses	Recommended Dietary Allowance
Calcium	41% 410mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	414% 3.73mg	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	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	547% 12.6mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	306% 4590mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, molasses per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cookies, molasses:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 12.3 times more Vitamin E and 18.4 times more Vitamin K than Cookies, molasses.
• While 1 kg of Cookies, molasses contains 4.9 times more Vitamin B1, 2.3 times more Vitamin B2, 6.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, molasses provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cookies, molasses have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Cookies, molasses have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cookies, molasses:

• 1 kilogram of Frozen Broccoli Spears has 15.6 times more Water than Cookies, molasses.
• While 1 kg of Cookies, molasses contains 1.8 times more Calcium, 10.4 times more Copper, 8.9 times more Iron, 3.3 times more Magnesium, 4.9 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 2.9 times more Selenium, 27 times more Sodium and 1.3 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Omega 3 and 3 times more Fiber than Cookies, molasses.
• While 1 kg of Cookies, molasses contains 14.8 times more Energy, 37.6 times more Fat, 61.8 times more Saturated Fat, 44.4 times more Omega 6, 13.8 times more Carbohydrate, 12 times more Sugars and 1.8 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6