Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	1.4% 41kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	20% 19.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	15% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	80.8% 105g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	45.6% 33g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	2.4% 0.031mg	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	33.3% 133μg	36.5% 146μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	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	12.8% 1.9mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	5.8% 58mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	24.7% 0.22mg	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	12.8% 1.02mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	26% 0.6mg	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% 83.6mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	31.7% 475mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, animal crackers (includes arrowroot, tea biscuits) per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 8 times more Vitamin B6, more Vitamin C, 11.3 times more Vitamin E and 17.2 times more Vitamin K than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 4.9 times more Vitamin B1, 2.9 times more Vitamin B2, 7.5 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, animal crackers (includes arrowroot, tea biscuits) provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 5 ounces of Frozen Broccoli Spears have 2.5 times more Potassium and 23.2 times more Water than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 4.4 times more Copper, 3.8 times more Iron, 1.7 times more Manganese, 1.9 times more Phosphorus, 3.7 times more Selenium, 19.7 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, animal crackers (includes arrowroot, tea biscuits) contain similar levels of Calcium and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 1.3 times more Omega 3 and 2.7 times more Fiber than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 5 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 15.4 times more Energy, 40.6 times more Fat, 66.6 times more Saturated Fat, 48 times more Omega 6, 13.9 times more Carbohydrate, 15.9 times more Sugars and 2.3 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6