Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Cookies, gluten-free, lemon wafer

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Cookies, gluten-free, lemon wafer: 97g

Cookies, gluten-free, lemon wafer have 17.8 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 500 calories - Frozen Broccoli Spears or Cookies, gluten-free, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	32% 10g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	35% 25.3g	56.7% 41g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	136% 51.7g	0% 0g	38g per day for Men 19-50 years
Protein	94% 52.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	109% 983μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	5.53% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	0.39% 0.063mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	0% 0mg	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	405% 1621μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1308% 1178mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	155% 23.3mg	20% 3.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	70.7% 707mg	0.87% 8.74mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	0% 0mg	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	155% 12.4mg	2.2% 0.17mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	0.69% 2.9mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	0.8% 0.018mg	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	145% 1017mg	5.4% 38mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	0.26% 0.029mg	11mg per day for Men 19-50 years
Water	42% 1561g	0.029% 1.1g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Cookies, Gluten-free, Lemon Wafer Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Cookies, gluten-free, lemon wafer?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Cookies, gluten-free, lemon wafer:

• 500 calories of Frozen Broccoli Spears have 28.4 times more Vitamin B1, 27.4 times more Vitamin B2, 126.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.7 times more Vitamin E than Cookies, gluten-free, lemon wafer.
• 500 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Cookies, gluten-free, lemon wafer:

• 500 calories of Frozen Broccoli Spears have 80.9 times more Calcium, more Copper, 71 times more Iron, 94.7 times more Magnesium, 239.3 times more Manganese, 26.9 times more Phosphorus, 123.3 times more Potassium, more Selenium, 2.7 times more Sodium, 201.3 times more Zinc and 1435.8 times more Water than Cookies, gluten-free, lemon wafer.
• 500 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 22.7 times more Omega 3, 1.3 times more Carbohydrate, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 500 kcal of Cookies, gluten-free, lemon wafer contain 4 times more Fat, 11.4 times more Saturated Fat, 3.9 times more Omega 6 and 1.6 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 500 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Omega 3, Fiber and Protein