Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cookies, chocolate chip, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	2% 57.5kcal	30.8% 893kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	34.4% 33.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	26% 8.3g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	54.6% 9.3g	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	112% 146g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	109% 79g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11% 6.07g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, chocolate chip, commercially prepared, special dietary	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	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	2.75% 0.036mg	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	26.8% 107μg	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% 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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	48% 0.43mg	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	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	31.5% 0.72mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11.6% 395mg	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	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, chocolate chip, commercially prepared, special dietary per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cookies, chocolate chip, commercially prepared, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cookies, chocolate chip, commercially prepared, special dietary:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 1.2 times more Vitamin B5, 9.7 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 25.4 times more Vitamin K than Cookies, chocolate chip, commercially prepared, special dietary.
• While 7 oz of Cookies, chocolate chip, commercially prepared, special dietary contain 5.2 times more Vitamin B1, 1.6 times more Vitamin B2 and 6.2 times more Vitamin B3 than Frozen Broccoli Spears.
• 7 ounces of Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Broccoli Spears as well as Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cookies, chocolate chip, commercially prepared, special dietary:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Potassium and 17.8 times more Water than Cookies, chocolate chip, commercially prepared, special dietary.
• While 7 oz of Cookies, chocolate chip, commercially prepared, special dietary contain 6.1 times more Copper, 4.9 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Selenium, 14.4 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate chip, commercially prepared, special dietary contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.9 times more Fiber than Cookies, chocolate chip, commercially prepared, special dietary.
• While 7 oz of Cookies, chocolate chip, commercially prepared, special dietary contain 15.5 times more Energy, 49.4 times more Fat, 80.4 times more Saturated Fat, 2.8 times more Omega 3, 126.4 times more Omega 6, 13.7 times more Carbohydrate, 27.1 times more Sugars and 1.3 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6