Comparing Nutrients in 100 grams 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	1% 29kcal	17% 497kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	26% 8.3g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	8.38% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	51% 66g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	5.46% 3.06g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, chocolate chip, dry mix	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	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	15.8% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	3.42% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	1.3% 0.017mg	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	12.8% 51μg	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	76% 68.3mg	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	9% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	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	4.1% 41mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	33.3% 0.3mg	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	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	15.8% 0.36mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, chocolate chip, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Cookies, chocolate chip, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Cookies, chocolate chip, dry mix:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Cookies, chocolate chip, dry mix:

• 100 grams of Frozen Broccoli Spears have 1.2 times more Potassium and 30.2 times more Water than Cookies, chocolate chip, dry mix.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6