Comparing Nutrients in 5 ounces Glutino, Gluten Free Cookies, Vanilla Creme VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Cookies, Vanilla Creme	2%	35%	63%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Glutino, Gluten Free Cookies, Vanilla Creme	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	24% 690kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.6g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	97% 70g	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	0.51% 0.37g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 68g	NA	g per day for Men 19-50 years
Fiber	0% 0g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Cookies, Vanilla Creme	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	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	20% 79.4μg	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	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Cookies, Vanilla Creme	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	5.35% 0.048mg	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	4.08% 0.33mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	13.7% 0.32mg	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	6.48% 45.4mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.049% 1.83g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Glutino, Gluten Free Cookies, Vanilla Creme VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Glutino, Gluten Free Cookies, Vanilla Creme versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Glutino, Gluten Free Cookies, Vanilla Creme vs Cooked Chopped Frozen Broccoli:

• Both Glutino, Gluten Free Cookies, Vanilla Creme and Boiled Chopped Frozen Broccoli have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Glutino, Gluten Free Cookies, Vanilla Creme vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Glutino, Gluten Free Cookies, Vanilla Creme have 17.2 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 3 times more Calcium, 2.7 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Zinc and 70.3 times more Water than Glutino, Gluten Free Cookies, Vanilla Creme.
• Both Glutino, Gluten Free Cookies, Vanilla Creme and Cooked Chopped Frozen Broccoli contain similar levels of Copper and Manganese per five ounces.
• 5 ounces of Glutino, Gluten Free Cookies, Vanilla Creme lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Glutino, Gluten Free Cookies, Vanilla Creme have 17.4 times more Energy, 156.6 times more Fat, 449.7 times more Saturated Fat, 1.4 times more Omega 3, 142.6 times more Omega 6, 14.5 times more Carbohydrate and 33.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Fiber and 1.4 times more Protein than Glutino, Gluten Free Cookies, Vanilla Creme.
• 5 ounces of Glutino, Gluten Free Cookies, Vanilla Creme provide inadequate amounts of Fiber
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6