Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cookies, chocolate sandwich, with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	2% 57.5kcal	30% 865kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	18.2% 5.84g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	35% 6g	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	116% 151g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	113% 81.7g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	11% 6.07g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, chocolate sandwich, with creme filling, reduced fat	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	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	3.05% 0.04mg	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	33.7% 135μg	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	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	41.5% 0.37mg	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	79% 6.3mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	47.6% 26μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	62.3% 935mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, chocolate sandwich, with creme filling, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cookies, chocolate sandwich, with creme filling, reduced fat 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 sandwich, with creme filling, reduced fat:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.4 times more Vitamin B5, 8.8 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 6.3 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, reduced fat contain 4 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.8 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate sandwich, with creme filling, reduced fat provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Broccoli Spears as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 7 ounces of Frozen Broccoli Spears have more Calcium, 1.4 times more Potassium and 14.5 times more Water than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, reduced fat contain 5.2 times more Copper, 4.4 times more Iron, 1.6 times more Magnesium, 6.9 times more Selenium, 27.7 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate sandwich, with creme filling, reduced fat contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, chocolate sandwich, with creme filling, reduced fat contain 15 times more Energy, 38.9 times more Fat, 56.6 times more Saturated Fat, 3.3 times more Omega 3, 81.5 times more Omega 6, 14.2 times more Carbohydrate and 28 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, chocolate sandwich, with creme filling, reduced fat offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6