Comparing Nutrients in 5 ounces Cookies, shortbread, commercially prepared, plain VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	25% 729kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	38.3% 37g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	61.5% 10.5g	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	69.5% 90g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	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	0.59% 0.43g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 29.8g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	11% 4.25g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	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	41.7% 0.5mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	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	28.7% 115μg	33.3% 133μg	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	0% 0mg	108% 97mg	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	23% 3.46mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	53% 4.22mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	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	13.4% 94mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	3.47% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, shortbread, commercially prepared, plain vs Frozen Broccoli Spears:

• Cookies, shortbread, commercially prepared, plain have 4.9 times more Vitamin B1, 2.8 times more Vitamin B2, 7.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.8 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C and 9.2 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Frozen Broccoli Spears have similar amounts of Vitamin B9 per 5 oz.
• Both Cookies, shortbread, commercially prepared, plain as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, shortbread, commercially prepared, plain vs Frozen Broccoli Spears:

• Cookies, shortbread, commercially prepared, plain have 2.5 times more Copper, 4.1 times more Iron, 1.5 times more Manganese, 3.3 times more Selenium, 20.8 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.2 times more Calcium, 2.8 times more Potassium and 25.2 times more Water than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Frozen Broccoli Spears have similar amounts of Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, shortbread, commercially prepared, plain have 17.7 times more Energy, 77.1 times more Fat, 155.9 times more Saturated Fat, 7.3 times more Omega 3, 199.3 times more Omega 6, 11.9 times more Carbohydrate, 14.7 times more Sugars and 1.8 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.3 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.