Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Frozen Broccoli Spears	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	1% 29kcal	17.3% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	46.3% 15g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	53% 69g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	46.6% 33.8g	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	7.9% 3g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	7.32% 4.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	2% 0.026mg	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	23.5% 94μg	17.8% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.25% 0.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.17% 1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	40.6% 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	9% 0.72mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	8.43% 59mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	20% 301mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookie, butter or sugar, with chocolate icing or filling per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Cookie, butter or sugar, with chocolate icing or filling:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 6.7 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 15.4 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• While 100 g of Cookie, butter or sugar, with chocolate icing or filling contain 4.7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.3 times more Vitamin E than Frozen Broccoli Spears.
• 100 grams of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Cookie, butter or sugar, with chocolate icing or filling:

• 100 grams of Frozen Broccoli Spears have 2.2 times more Calcium, 1.2 times more Magnesium, 1.7 times more Zinc and 45.3 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While 100 g of Cookie, butter or sugar, with chocolate icing or filling contain 10.1 times more Copper, 3.4 times more Iron, 1.3 times more Phosphorus, 4.7 times more Selenium and 17.7 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookie, butter or sugar, with chocolate icing or filling contain similar levels of Potassium per 100 grams.
• 100 grams of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 1.6 times more Fiber than Cookie, butter or sugar, with chocolate icing or filling.
• While 100 g of Cookie, butter or sugar, with chocolate icing or filling contain 17.3 times more Energy, 69.1 times more Fat, 284.6 times more Saturated Fat, 2.9 times more Omega 3, 127.8 times more Omega 6, 12.9 times more Carbohydrate, 23 times more Sugars and 1.3 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6