Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate wafer VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	26.4% 767kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	80% 58g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 52.6g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	11% 4.25g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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, gluten-free, chocolate wafer	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	65% 5.2mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	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	29% 204mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, gluten-free, chocolate wafer 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, gluten-free, chocolate wafer vs Frozen Broccoli Spears:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 1.8 times more Vitamin B5 than Frozen Broccoli Spears.

Comparing minerals per 5 ounces for Cookies, gluten-free, chocolate wafer vs Frozen Broccoli Spears:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 2.7 times more Calcium, 7.2 times more Copper, 5.1 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 7.2 times more Sodium and 2.3 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 66.1 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gluten-free, chocolate wafer have 18.7 times more Energy, 89.5 times more Fat, 294.2 times more Saturated Fat, 57.7 times more Omega 6, 11.7 times more Carbohydrate, 27.9 times more Sugars and 1.3 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.9 times more Fiber than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Frozen Broccoli Spears offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6