Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Cookies, peanut butter, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	1% 29kcal	15.8% 457kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	19.2% 6.15g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	25% 4.24g	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	44.4% 57.7g	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	4.47% 1.7g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, peanut butter, commercially prepared, soft-type	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	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	7.24% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	2.08% 0.027mg	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	16.8% 67μg	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, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	8.9% 0.08mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	18.7% 0.43mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, peanut butter, commercially prepared, soft-type per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Cookies, peanut butter, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Cookies, peanut butter, commercially prepared, soft-type:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 6.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cookies, peanut butter, commercially prepared, soft-type.
• While 100 g of Cookies, peanut butter, commercially prepared, soft-type contain 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• 100 grams of Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Cookies, peanut butter, commercially prepared, soft-type:

• 100 grams of Frozen Broccoli Spears have 3.4 times more Calcium, 2.3 times more Potassium and 7.9 times more Water than Cookies, peanut butter, commercially prepared, soft-type.
• While 100 g of Cookies, peanut butter, commercially prepared, soft-type contain 2.2 times more Copper, 2 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Selenium, 19.8 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, peanut butter, commercially prepared, soft-type contain similar levels of Iron per 100 grams.
• 100 grams of Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 1.8 times more Fiber than Cookies, peanut butter, commercially prepared, soft-type.
• While 100 g of Cookies, peanut butter, commercially prepared, soft-type contain 15.8 times more Energy, 71.8 times more Fat, 118.3 times more Saturated Fat, 114.7 times more Omega 6, 10.8 times more Carbohydrate and 1.7 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, peanut butter, commercially prepared, soft-type offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6