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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookies, chocolate chip sandwich, with creme filling	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	29% 843kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	36.5% 11.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	105% 76g	4.02% 2.9g	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	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip sandwich, with creme filling	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	26.7% 0.35mg	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	27.8% 111μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	151% 136mg	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	24.3% 3.65mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip sandwich, with creme filling	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	7.94% 0.071mg	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	26.3% 2.1mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.8% 29.7g	4.86% 180g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip sandwich, with creme filling vs Frozen Broccoli Spears:

• 7 ounces of Cookies, chocolate chip sandwich, with creme filling have 3.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4 times more Vitamin B3 and 1.4 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 9.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 24.1 times more Vitamin K than Cookies, chocolate chip sandwich, with creme filling.
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookies, chocolate chip sandwich, with creme filling as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cookies, chocolate chip sandwich, with creme filling have 5.9 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 6.2 times more Selenium, 16.4 times more Sodium and 2 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Calcium, 2.7 times more Potassium and 6.1 times more Water than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling and Frozen Broccoli Spears contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate chip sandwich, with creme filling have 14.7 times more Energy, 51.9 times more Fat, 113.1 times more Saturated Fat, 3 times more Omega 3, 162.7 times more Omega 6, 11.9 times more Carbohydrate and 26 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Fiber than Cookies, chocolate chip sandwich, with creme filling.
• Both Cookies, chocolate chip sandwich, with creme filling and Frozen Broccoli Spears offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6