Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Cookies, shortbread, commercially prepared, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	25% 729kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	61.5% 10.5g	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	69.5% 90g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	42.3% 30.7g	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	0.59% 0.43g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 29.8g	g per day for Men 19-50 years
Fiber	11% 4.25g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	34.2% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.74% 0.1mg	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	28.7% 115μg	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% 0mg	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	12.5% 1.87mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	14% 0.13mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	24.2% 0.56mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cookies, shortbread, commercially prepared, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Cookies, shortbread, commercially prepared, plain 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, shortbread, commercially prepared, plain:

• 5 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and 8 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• While 5 oz of Cookies, shortbread, commercially prepared, plain contain 6.4 times more Vitamin B1, 3.9 times more Vitamin B2, 7.2 times more Vitamin B3, 2.7 times more Vitamin B9 and 1.8 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookies, shortbread, commercially prepared, plain provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Cookies, shortbread, commercially prepared, plain:

• 5 ounces of Boiled Spears Frozen Broccoli have 3.9 times more Calcium, 1.4 times more Magnesium, 2 times more Potassium and 25.2 times more Water than Cookies, shortbread, commercially prepared, plain.
• While 5 oz of Cookies, shortbread, commercially prepared, plain contain 2.1 times more Copper, 4.9 times more Iron, 3.3 times more Selenium, 14.7 times more Sodium and 1.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookies, shortbread, commercially prepared, plain contain similar levels of Manganese and Phosphorus per five ounces.
• 5 ounces of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 2.3 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• While 5 oz of Cookies, shortbread, commercially prepared, plain contain 18.4 times more Energy, 238.4 times more Fat, 450.3 times more Saturated Fat, 21.9 times more Omega 3, 567.2 times more Omega 6, 11.9 times more Carbohydrate, 14.7 times more Sugars and 1.7 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