Comparing Nutrients in 300 calories Cookies, sugar wafer, with creme filling, sugar free VS Frozen Broccoli Spears

Weight per 300 calories

• Cookies, sugar wafer, with creme filling, sugar free: 56.5g
• Frozen Broccoli Spears: 1035g

Cookies, sugar wafer, with creme filling, sugar free have 18.3 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Cookies, sugar wafer, with creme filling, sugar free or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	26.2% 0.42g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.65g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	0% 0g	21% 15.2g	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	21.3% 8.08g	81.7% 31g	38g per day for Men 19-50 years
Protein	3.6% 2g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.5% 0.085mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.39% 0.005mg	139% 1.8mg	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	5.93% 23.7μg	243% 972μg	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	785% 707mg	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	11.6% 1.74mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.22% 1.47μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	2.4% 0.021mg	41.4% 0.37mg	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	9.1% 0.73mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.95mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	6.24% 0.14mg	115% 2.65mg	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	3.23% 22.6mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	0.95% 32.2mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	6.47% 3.56μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	25.3% 937g	3700g per day for Men 19-50 years

Cookies, Sugar Wafer, With Creme Filling, Sugar Free VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, sugar wafer, with creme filling, sugar free or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Cookies, sugar wafer, with creme filling, sugar free vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain more Vitamin A, 5.5 times more Vitamin B1, 13.9 times more Vitamin B2, 4.7 times more Vitamin B3, 45.2 times more Vitamin B5, 356 times more Vitamin B6, 41 times more Vitamin B9, more Vitamin C, 8 times more Vitamin E and 714.1 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• 300 calories of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cookies, sugar wafer, with creme filling, sugar free vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain more Calcium, 17.3 times more Copper, 10.2 times more Iron, 41.9 times more Magnesium, 18.5 times more Manganese, 27 times more Phosphorus, 80.3 times more Potassium, 5.5 times more Selenium, 4.4 times more Sodium, 31.1 times more Zinc and 2368.6 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• 300 calories of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, sugar wafer, with creme filling, sugar free have 4.6 times more Fat, 4.5 times more Saturated Fat and 14.8 times more Omega 6 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 3.1 times more Omega 3, 1.5 times more Carbohydrate, more Sugars, 3.8 times more Fiber and 15.7 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, sugar wafer, with creme filling, sugar free provide inadequate amounts of Protein
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6