Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cookies, chocolate chip, dry mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, chocolate chip, dry mix	4%	45%	51%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Energy	2% 57.5kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	51.6% 16.5g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	29% 4.93g	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	101% 131g	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	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, chocolate chip, dry mix	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	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	2.6% 0.034mg	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	25.3% 101μg	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	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, chocolate chip, dry mix	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	66% 0.6mg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	31.3% 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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	38.4% 575mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, chocolate chip, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cookies, chocolate chip, dry mix 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, dry mix:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.4 times more Vitamin B5, 10.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, dry mix.
• While 7 oz of Cookies, chocolate chip, dry mix contain 2.7 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.3 times more Vitamin B3 than Frozen Broccoli Spears.
• 7 ounces of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Broccoli Spears as well as Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cookies, chocolate chip, dry mix:

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Potassium and 30.2 times more Water than Cookies, chocolate chip, dry mix.
• While 7 oz of Cookies, chocolate chip, dry mix contain 8.3 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium, 17.1 times more Sodium and 1.8 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate chip, dry mix contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, chocolate chip, dry mix contain 17.1 times more Energy, 74.1 times more Fat, 159.9 times more Saturated Fat, 67.2 times more Omega 6, 12.4 times more Carbohydrate and 1.5 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate chip, dry mix offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6