Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	4.54% 132kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	84% 81.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	168% 28.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	244% 317g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	198% 144g	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	36% 13.6g	34.6% 13g	38g per day for Men 19-50 years
Protein	24.8% 14g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	9.07% 0.12mg	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	107% 426μg	52% 209μg	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	344% 310mg	1.5% 1.36mg	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	41% 6.12mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	18.6% 186mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	76% 0.68mg	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	41% 3.27mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	126% 2.9mg	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	38.2% 268mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	82.6% 1238mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 411g	0.8% 29.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, oatmeal, commercially prepared, special dietary per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Cookies, oatmeal, commercially prepared, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Cookies, oatmeal, commercially prepared, special dietary:

• 1 pound of Frozen Broccoli Spears has 57 times more Vitamin A, 6.7 times more Vitamin B6, 2 times more Vitamin B9, 227.7 times more Vitamin C and 14.5 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 lb of Cookies, oatmeal, commercially prepared, special dietary contains 6.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 7 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B5 and Vitamin E per one pound.
• 1 pound of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Cookies, oatmeal, commercially prepared, special dietary:

• 1 pound of Frozen Broccoli Spears has 1.4 times more Potassium and 13.9 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 lb of Cookies, oatmeal, commercially prepared, special dietary contains 1.3 times more Calcium, 4.2 times more Copper, 5.7 times more Iron, 2.5 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Selenium, 16.1 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, oatmeal, commercially prepared, special dietary contains 15.5 times more Energy, 52.9 times more Fat, 51.8 times more Saturated Fat, 3.7 times more Omega 3, 170.4 times more Omega 6, 13.1 times more Carbohydrate, 21.5 times more Sugars and 1.6 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6