Comparing Nutrients in 1 pound Cookies, shortbread, commercially prepared, plain VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	80.4% 2331kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 289g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	135% 98g	9.2% 6.67g	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	1.88% 1.36g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 95g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	36% 13.6g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	61% 0.79mg	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	92% 367μg	107% 426μg	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	0% 0mg	344% 310mg	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	73.8% 11mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.9% 59mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	18% 0.16mg	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	169% 13.5mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	50.5% 1.16mg	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	42.8% 299mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, commercially prepared, plain VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Cookies, shortbread, commercially prepared, plain vs Frozen Broccoli Spears:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 4.9 times more Vitamin B1, 2.8 times more Vitamin B2, 7.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.8 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C and 9.2 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, shortbread, commercially prepared, plain as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, shortbread, commercially prepared, plain vs Frozen Broccoli Spears:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 2.5 times more Copper, 4.1 times more Iron, 1.5 times more Manganese, 3.3 times more Selenium, 20.8 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.2 times more Calcium, 2.8 times more Potassium and 25.2 times more Water than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Frozen Broccoli Spears contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 17.7 times more Energy, 77.1 times more Fat, 155.9 times more Saturated Fat, 7.3 times more Omega 3, 199.3 times more Omega 6, 11.9 times more Carbohydrate, 14.7 times more Sugars and 1.8 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.3 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6