Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cookies, brownies, dry mix, sugar free

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	1.4% 41kcal	21% 604kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	8.94% 2.86g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	35.4% 6.03g	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	87.7% 114g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	7.34% 4.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, brownies, dry mix, sugar free	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	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	0.87% 0.011mg	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	17% 68μg	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	108% 97mg	0% 0mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	4.1% 0.037mg	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	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	12.4% 0.28mg	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	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, brownies, dry mix, sugar free per 5 oz

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

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

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 2.7 times more Vitamin B5, 21.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• While 5 oz of Cookies, brownies, dry mix, sugar free contain 1.9 times more Vitamin B1 and 2.7 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, brownies, dry mix, sugar free provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Frozen Broccoli Spears as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 3.4 times more Calcium, 1.4 times more Copper, 4 times more Magnesium, 1.3 times more Manganese, 2.4 times more Zinc and 25.9 times more Water than Cookies, brownies, dry mix, sugar free.
• While 5 oz of Cookies, brownies, dry mix, sugar free contain 2.1 times more Iron, 1.3 times more Potassium and 4.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, brownies, dry mix, sugar free contain similar levels of Phosphorus and Selenium per five ounces.
• 5 ounces of Cookies, brownies, dry mix, sugar free lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, brownies, dry mix, sugar free contain 14.7 times more Energy, 36.8 times more Fat, 38.8 times more Saturated Fat, 2.5 times more Omega 3, 114.9 times more Omega 6, 15 times more Carbohydrate and 1.4 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, brownies, dry mix, sugar free offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6