Comparing Nutrients in 5 ounces Cookies, sugar wafer, with creme filling, sugar free VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	26% 753kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	19% 6.03g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	66% 1.05g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	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	72.2% 94g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	53.3% 20.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	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	28.3% 0.34mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	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% 59.5μg	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	29% 4.37mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	23% 1.83mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	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	8.1% 56.7mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	6.7% 101mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, with creme filling, sugar free VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, sugar wafer, with creme filling, sugar free 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, sugar wafer, with creme filling, sugar free vs Frozen Broccoli Spears:

• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.9 times more Vitamin B3 and 2.3 times more Vitamin E than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 2.5 times more Vitamin B5, 19.4 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 39 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Frozen Broccoli Spears:

• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have 1.8 times more Iron, 3.3 times more Selenium and 4.2 times more Sodium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Calcium, 2.3 times more Magnesium, 1.5 times more Phosphorus, 4.4 times more Potassium, 1.7 times more Zinc and 129.4 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Frozen Broccoli Spears contain similar levels of Copper and Manganese per five ounces.
• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, sugar wafer, with creme filling, sugar free have 18.3 times more Energy, 84 times more Fat, 81.9 times more Saturated Fat, 5.9 times more Omega 3, 270.4 times more Omega 6, 12.4 times more Carbohydrate and 4.8 times more Fiber than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Frozen Broccoli Spears offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6