Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	2% 57.5kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	62.2% 60.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	25% 4.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	96% 125g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	112% 81.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 73.6g	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	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	NA	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, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	57% 0.51mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	35.5% 0.82mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, gluten-free, chocolate wafer per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Cookies, gluten-free, chocolate wafer:

• 7 oz of Cookies, gluten-free, chocolate wafer contain 1.8 times more Vitamin B5 than Frozen Broccoli Spears.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Cookies, gluten-free, chocolate wafer:

• 7 ounces of Frozen Broccoli Spears have 66.1 times more Water than Cookies, gluten-free, chocolate wafer.
• While 7 oz of Cookies, gluten-free, chocolate wafer contain 2.7 times more Calcium, 7.2 times more Copper, 5.1 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 7.2 times more Sodium and 2.3 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.9 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While 7 oz of Cookies, gluten-free, chocolate wafer contain 18.7 times more Energy, 89.5 times more Fat, 294.2 times more Saturated Fat, 57.7 times more Omega 6, 11.7 times more Carbohydrate, 27.9 times more Sugars and 1.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, gluten-free, chocolate wafer offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6