Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Archway Home Style Cookies, Sugar Free Oatmeal

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Archway Home Style Cookies, Sugar Free Oatmeal	5%	39%	56%

Macro Nutrients

	Frozen Broccoli Spears	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Energy	2% 57.5kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	42.8% 41.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	103% 133g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	3.45% 2.5g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	11% 6.07g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	NA	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	46.6% 187μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	NA	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	18% 1.43mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	NA	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	16.7% 117mg	NA	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	4.86% 180g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Archway Home Style Cookies, Sugar Free Oatmeal per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Archway Home Style Cookies, Sugar Free Oatmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Archway Home Style Cookies, Sugar Free Oatmeal:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Vitamin B9 and more Vitamin C than Archway Home Style Cookies, Sugar Free Oatmeal.
• While 7 oz of Archway Home Style Cookies, Sugar Free Oatmeal contain 3.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.9 times more Vitamin B3 than Frozen Broccoli Spears.
• 7 ounces of Archway Home Style Cookies, Sugar Free Oatmeal have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Archway Home Style Cookies, Sugar Free Oatmeal:

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Calcium, 2.9 times more Potassium and 18.1 times more Water than Archway Home Style Cookies, Sugar Free Oatmeal.
• While 7 oz of Archway Home Style Cookies, Sugar Free Oatmeal contain 2.7 times more Iron and 18.1 times more Sodium than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Fiber than Archway Home Style Cookies, Sugar Free Oatmeal.
• While 7 oz of Archway Home Style Cookies, Sugar Free Oatmeal contain 15.2 times more Energy, 61.5 times more Fat, 94.2 times more Saturated Fat, 12.6 times more Carbohydrate and 1.8 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy