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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Frozen Broccoli Spears	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	2% 57.5kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	119% 38g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 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% 6.07g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookie, with peanut butter filling, chocolate-coated	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	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	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	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	2.25% 33.7mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.097% 3.57g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 21.6 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 1.9 times more Vitamin B1, 9.7 times more Vitamin B3, 2 times more Vitamin B5 and 3.2 times more Vitamin E than Frozen Broccoli Spears.
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Phosphorus, 1.7 times more Zinc and 50.3 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 16.3 times more Copper, 2.9 times more Iron, 2.7 times more Manganese, 3.8 times more Selenium and 21.8 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Calcium, 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 19.4 times more Energy, 103.8 times more Fat, 369.2 times more Saturated Fat, 1.9 times more Omega 3, 163.7 times more Omega 6, 9.9 times more Carbohydrate, 21 times more Sugars and 2.6 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookie, with peanut butter filling, chocolate-coated offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6