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

Macros Ratio

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

Macro Nutrients

	Cookies, fudge, cake-type (includes trolley cakes)	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17% 495kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.78% 0.64g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.4% 111g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	10.4% 3.97g	11% 4.25g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cookies, fudge, cake-type (includes trolley cakes)	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	19% 0.25mg	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	15.2% 61μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fudge, cake-type (includes trolley cakes)	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	5.67% 0.051mg	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	44% 3.5mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	15.8% 0.36mg	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	17% 118mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	5.75% 196mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.47% 128g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) have 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.
• While 5 oz of Frozen Broccoli Spears contain 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).
• Both Cookies, fudge, cake-type (includes trolley cakes) and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12

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

• 5 ounces of Cookies, fudge, cake-type (includes trolley cakes) have 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.
• While 5 oz of Frozen Broccoli Spears contain 1.8 times more Potassium and 7.7 times more Water than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) and Frozen Broccoli Spears contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

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