Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	3.83% 111kcal	66.7% 1933kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	85% 82.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	51.6% 16.5g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	207% 269g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	1.2% 0.87g	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	31.3% 12g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	22% 12.3g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	174% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	205% 2.66mg	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	55.6% 222μg	9.92% 39.7μg	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	177% 159mg	113% 102mg	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	35% 5.24mg	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	13% 131mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	153% 1.4mg	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	30.3% 2.42mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	27.8% 194mg	109% 766mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	204% 6922mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Potato chips, without salt, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Potato chips, without salt, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Potato chips, without salt, reduced fat:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 5.6 times more Vitamin B9, 1.6 times more Vitamin C and 6.6 times more Vitamin K than Potato chips, without salt, reduced fat.
• While 14 oz of Potato chips, without salt, reduced fat contain 3.8 times more Vitamin B1, 3.3 times more Vitamin B2, 15.3 times more Vitamin B3, 5.2 times more Vitamin B6 and 4.1 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 14 ounces of Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Potato chips, without salt, reduced fat:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Calcium and 90.7 times more Water than Potato chips, without salt, reduced fat.
• While 14 oz of Potato chips, without salt, reduced fat contain 10.2 times more Copper, 2.2 times more Iron, 6.8 times more Magnesium, 3.9 times more Phosphorus, 12.3 times more Potassium, 11.6 times more Selenium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 6.7 times more Sugars than Potato chips, without salt, reduced fat.
• While 14 oz of Potato chips, without salt, reduced fat contain 17.4 times more Energy, 173.3 times more Fat, 231.1 times more Saturated Fat, 4.5 times more Omega 3, 826.9 times more Omega 6, 12.7 times more Carbohydrate, 2 times more Fiber and 2.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6