Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	68.3% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	46.3% 7.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	83.5% 109g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	7.85% 4.4g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.3% 0.095mg	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	10.6% 42.5μg	12.4% 49.6μg	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	63% 57mg	0.47% 0.43mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	43.5% 0.39mg	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	11% 0.86mg	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	21.6% 0.5mg	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	11% 78mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cookies, brownies, dry mix, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Cookies, brownies, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Cookies, brownies, dry mix, regular:

• 5 ounces of Boiled Spears Frozen Broccoli have 51 times more Vitamin A, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 133.7 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While 5 oz of Cookies, brownies, dry mix, regular contain 3 times more Vitamin B1, 2 times more Vitamin B2 and 4.1 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookies, brownies, dry mix, regular provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Cookies, brownies, dry mix, regular:

• 5 ounces of Boiled Spears Frozen Broccoli have 2.7 times more Calcium and 32.4 times more Water than Cookies, brownies, dry mix, regular.
• While 5 oz of Cookies, brownies, dry mix, regular contain 6.4 times more Copper, 3.3 times more Iron, 2 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Selenium, 12.6 times more Sodium and 2.1 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookies, brownies, dry mix, regular contain similar levels of Manganese and Potassium per five ounces.
• 5 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, brownies, dry mix, regular contain 15.5 times more Energy, 135.5 times more Fat, 139.9 times more Saturated Fat, 18.4 times more Omega 3, 426.8 times more Omega 6, 14.3 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6