Comparing Nutrients in 500 calories Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Frozen Broccoli Spears

Weight per 500 calories

• Cookies, brownies, commercially prepared, reduced fat, with added fiber: 145g
• Frozen Broccoli Spears: 1724g

Cookies, brownies, commercially prepared, reduced fat, with added fiber have 11.9 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	34.8% 0.56g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.2g	71% 92g	130g per day for Men 19-50 years
Sugars	77.4% 56g	35% 25.3g	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	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	42.3% 16g	136% 51.7g	38g per day for Men 19-50 years
Protein	7.17% 4g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.028mg	232% 3mg	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	15.2% 61μg	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.029μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1308% 1178mg	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	5.7% 0.86mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.66% 11.6μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	69% 0.62mg	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	36% 2.9mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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	12.2% 85.5mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.97% 36g	42% 1561g	3700g per day for Men 19-50 years

Cookies, Brownies, Commercially Prepared, Reduced Fat, With Added Fiber VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 4.8 times more Vitamin B1, 5.5 times more Vitamin B2, 3.8 times more Vitamin B3, 109.6 times more Vitamin B6, 26.6 times more Vitamin B9, more Vitamin C, 27.2 times more Vitamin E and 150.8 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Frozen Broccoli Spears:

• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 1.4 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Calcium, 2.4 times more Copper, 4.3 times more Iron, 6.1 times more Magnesium, 11.9 times more Phosphorus, 20.8 times more Potassium, 1.8 times more Selenium, 8.8 times more Zinc and 43.4 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 2.4 times more Fat, 4.5 times more Saturated Fat, 5 times more Omega 6 and 2.2 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 3.9 times more Omega 3, 3.2 times more Fiber and 13.1 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber provide inadequate amounts of Protein
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6