Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Cookie, butter or sugar, with chocolate icing or filling

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Cookie, butter or sugar, with chocolate icing or filling: 59.6g

Cookie, butter or sugar, with chocolate icing or filling has 17.3 times more energy per unit of mass than Frozen Broccoli Spears, which is very high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Cookie, butter or sugar, with chocolate icing or filling?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Frozen Broccoli Spears	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	27.6% 8.83g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.21% 0.6mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	31.6% 41g	130g per day for Men 19-50 years
Sugars	21% 15.2g	28% 20g	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	81.7% 31g	3% 1.13g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	1.2% 0.016mg	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	243% 972μg	10.6% 42.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.75% 0.018μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	785% 707mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.099% 0.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	93% 14mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	3.3% 3.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	42.4% 424mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	24% 0.22mg	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	93% 7.45mg	18% 1.46mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	1.85% 7.75mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	9.76% 5.37μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	25.3% 937g	0.032% 1.2g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Cookie, Butter Or Sugar, With Chocolate Icing Or Filling Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Cookie, butter or sugar, with chocolate icing or filling?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Cookie, butter or sugar, with chocolate icing or filling:

• 300 calories of Frozen Broccoli Spears have more Vitamin A, 3.7 times more Vitamin B1, 10.4 times more Vitamin B2, 3.8 times more Vitamin B3, 116.7 times more Vitamin B6, 23 times more Vitamin B9, more Vitamin C, 12.9 times more Vitamin E and 266.5 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• 300 calories of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Cookie, butter or sugar, with chocolate icing or filling:

• 300 calories of Frozen Broccoli Spears have 37.4 times more Calcium, 1.7 times more Copper, 5.1 times more Iron, 21.3 times more Magnesium, 13.8 times more Phosphorus, 18.5 times more Potassium, 3.7 times more Selenium, 29.5 times more Zinc and 785.3 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• Both Frozen Broccoli Spears and Cookie, butter or sugar, with chocolate icing or filling contain similar levels of Sodium per 300 calories.
• 300 calories of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 6.1 times more Omega 3, 1.3 times more Carbohydrate, 27.4 times more Fiber and 12.9 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While 300 kcal of Cookie, butter or sugar, with chocolate icing or filling contain 4 times more Fat, 16.4 times more Saturated Fat, 7.4 times more Omega 6 and 1.3 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookie, butter or sugar, with chocolate icing or filling offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 300 calories of Cookie, butter or sugar, with chocolate icing or filling provide inadequate amounts of Fiber and Protein