Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Frozen Broccoli Spears	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	2% 57.5kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	102% 32.7g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	39.5% 6.7g	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	104% 135g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	87.6% 63.5g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	11% 6.07g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	31% 4.96mg	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	3.5% 0.046mg	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	1.65% 0.04μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	59% 0.53mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 49.6mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	50.3% 754mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookie, chocolate, with icing or coating per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cookie, chocolate, with icing or coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cookie, chocolate, with icing or coating:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 7.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 14.7 times more Vitamin K than Cookie, chocolate, with icing or coating.
• While 7 oz of Cookie, chocolate, with icing or coating contain 4 times more Vitamin B1, 1.7 times more Vitamin B2, 5.4 times more Vitamin B3 and 2.1 times more Vitamin E than Frozen Broccoli Spears.
• 7 ounces of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Broccoli Spears as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cookie, chocolate, with icing or coating:

• 7 ounces of Frozen Broccoli Spears have 2.7 times more Calcium, 2.6 times more Potassium and 45.3 times more Water than Cookie, chocolate, with icing or coating.
• While 7 oz of Cookie, chocolate, with icing or coating contain 7.4 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 6.2 times more Selenium and 22.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookie, chocolate, with icing or coating contain similar levels of Zinc per seven ounces.
• 7 ounces of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Fiber than Cookie, chocolate, with icing or coating.
• While 7 oz of Cookie, chocolate, with icing or coating contain 17.5 times more Energy, 71.2 times more Fat, 317.3 times more Saturated Fat, 1.7 times more Omega 3, 91.5 times more Omega 6, 12.7 times more Carbohydrate, 21.8 times more Sugars and 1.5 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6