Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Cookies, gluten-free, vanilla sandwich, with creme filling

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Cookies, gluten-free, vanilla sandwich, with creme filling: 101g

Cookies, gluten-free, vanilla sandwich, with creme filling have 17 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, vanilla sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	22.2% 7.1g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	35% 25.3g	65.3% 47.3g	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	0.53% 0.39g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	136% 51.7g	1.33% 0.51g	38g per day for Men 19-50 years
Protein	94% 52.8g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, gluten-free, vanilla sandwich, with creme filling	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	NA	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	NA	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	NA	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, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	70.7% 707mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	5.07% 0.046mg	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	4.3% 0.34mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	3.14% 13mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	9.97% 0.23mg	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	5.65% 39.6mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	NA	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	2.12% 0.23mg	11mg per day for Men 19-50 years
Water	42% 1561g	0.046% 1.7g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Cookies, Gluten-free, Vanilla Sandwich, With Creme Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Cookies, gluten-free, vanilla sandwich, with creme filling?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• Both Frozen Broccoli Spears and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• 500 calories of Frozen Broccoli Spears have 49.8 times more Calcium, 13.6 times more Copper, 36 times more Iron, 20.9 times more Magnesium, 19.3 times more Manganese, 25.7 times more Phosphorus, 40.5 times more Potassium, 1.4 times more Sodium, 25.1 times more Zinc and 921.8 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• 500 calories of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 4.9 times more Omega 3, 1.2 times more Carbohydrate, 102 times more Fiber and 19.6 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 500 kcal of Cookies, gluten-free, vanilla sandwich, with creme filling contain 3.5 times more Fat, 7.9 times more Saturated Fat, 3.8 times more Omega 6 and 1.9 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, gluten-free, vanilla sandwich, with creme filling 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, vanilla sandwich, with creme filling provide inadequate amounts of Fiber and Protein