Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	1.4% 41kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	29.2% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	44.3% 7.53g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	64.2% 46.5g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, chocolate chip, commercially prepared, regular, lower fat	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	4.68% 0.23mg	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	22% 88μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	5.8% 58mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	32% 0.29mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	24.3% 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	12% 83.6mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	39.5% 593mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, chocolate chip, commercially prepared, regular, lower fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 1.5 times more Vitamin B5, 8 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 24.7 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 3.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate chip, commercially prepared, regular, lower fat provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Broccoli Spears as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• 5 ounces of Frozen Broccoli Spears have more Calcium, 1.9 times more Potassium and 12.3 times more Water than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 5.7 times more Copper, 4.5 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 3.2 times more Selenium, 24.6 times more Sodium and 1.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate chip, commercially prepared, regular, lower fat contain similar levels of Phosphorus per five ounces.
• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 15.6 times more Energy, 52.7 times more Fat, 114.7 times more Saturated Fat, 2.6 times more Omega 3, 143.5 times more Omega 6, 12.6 times more Carbohydrate, 22.3 times more Sugars and 2 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate chip, commercially prepared, regular, lower fat offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6