Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cookies, fudge, cake-type (includes trolley cakes)

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Energy	1.4% 41kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	3.78% 0.64g	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	85.4% 111g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, fudge, cake-type (includes trolley cakes)	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	3.4% 0.044mg	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	15.2% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	0.16% 0.14mg	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, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Calcium	5.8% 58mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	46% 0.41mg	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	44% 3.5mg	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	20% 0.46mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, fudge, cake-type (includes trolley cakes) per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Cookies, fudge, cake-type (includes trolley cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Cookies, fudge, cake-type (includes trolley cakes):

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 5.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 683 times more Vitamin C than Cookies, fudge, cake-type (includes trolley cakes).
• While 5 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, fudge, cake-type (includes trolley cakes) provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Cookies, fudge, cake-type (includes trolley cakes):

• 5 ounces of Frozen Broccoli Spears have 1.2 times more Calcium, 1.8 times more Potassium and 7.7 times more Water than Cookies, fudge, cake-type (includes trolley cakes).
• While 5 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 8.1 times more Copper, 3.4 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium, 11.3 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 9.6 times more Omega 3 than Cookies, fudge, cake-type (includes trolley cakes).
• While 5 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 12 times more Energy, 10.9 times more Fat, 21.4 times more Saturated Fat, 12.2 times more Omega 6, 14.6 times more Carbohydrate and 1.6 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, fudge, cake-type (includes trolley cakes) offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) provide inadequate amounts of Omega 3