Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	2% 57.5kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	64.8% 11g	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	117% 152g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	10.2% 0.13mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	0.66% 0.6mg	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	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	61% 0.55mg	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	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	30.3% 0.7mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	40% 601mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, brownies, dry mix, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cookies, brownies, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cookies, brownies, dry mix, regular:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 1.8 times more Vitamin B5, 2.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 227.7 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.1 times more Vitamin B3 than Frozen Broccoli Spears.
• 7 ounces of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cookies, brownies, dry mix, regular:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Calcium and 32.3 times more Water than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 7.7 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Selenium, 17.8 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, brownies, dry mix, regular contain similar levels of Potassium per seven ounces.
• 7 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, brownies, dry mix, regular contain 15 times more Energy, 43.8 times more Fat, 48.4 times more Saturated Fat, 6.2 times more Omega 3, 150 times more Omega 6, 14.3 times more Carbohydrate and 1.3 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6