Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	119% 38g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	80.8% 105g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	84.6% 61.3g	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	15.7% 5.95g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	11% 6.15g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.6% 0.2mg	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	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	0% 0mg	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	17.5% 2.6mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	10% 101mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	129% 1.16mg	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	15% 1.2mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	59% 1.35mg	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	15.6% 109mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cookie, with peanut butter filling, chocolate-coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C and 18.7 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 2.5 times more Vitamin B1, 9.8 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B9 and 3.3 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.5 times more Calcium, 1.5 times more Phosphorus, 1.5 times more Zinc and 50.4 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 13.6 times more Copper, 3.4 times more Iron, 2.1 times more Manganese, 3.8 times more Selenium and 15.5 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 20.1 times more Energy, 320.9 times more Fat, 1066.7 times more Saturated Fat, 5.8 times more Omega 3, 466 times more Omega 6, 9.9 times more Carbohydrate, 21 times more Sugars and 2.6 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookie, with peanut butter filling, chocolate-coated offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6