Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Snacks, corn-based, extruded, chips, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	3.83% 111kcal	73.8% 2139kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	136% 132g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	377% 64g	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	175% 227g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	1.48% 1.07g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	31.3% 12g	41.8% 16g	38g per day for Men 19-50 years
Protein	22% 12.3g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	51% 0.66mg	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	7.94% 31.8μg	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	0% 0mg	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	191% 28.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	13% 131mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	44.5% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.15% 206μg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	57.5% 1.32mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	55% 30μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, corn-based, extruded, chips, plain per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Snacks, corn-based, extruded, chips, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Snacks, corn-based, extruded, chips, plain:

• 14 ounces of Cooked Chopped Frozen Broccoli have 17 times more Vitamin A, 1.4 times more Vitamin B5, 7 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• While 14 oz of Snacks, corn-based, extruded, chips, plain contain 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.5 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, corn-based, extruded, chips, plain provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Snacks, corn-based, extruded, chips, plain:

• 14 ounces of Cooked Chopped Frozen Broccoli have 84.8 times more Water than Snacks, corn-based, extruded, chips, plain.
• While 14 oz of Snacks, corn-based, extruded, chips, plain contain 4.2 times more Calcium, 3 times more Copper, 2 times more Iron, 5.5 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 10.9 times more Selenium, 46.7 times more Sodium and 4.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, corn-based, extruded, chips, plain contain similar levels of Potassium per 14 ounces.
• 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 5.4 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• While 14 oz of Snacks, corn-based, extruded, chips, plain contain 19.3 times more Energy, 278 times more Fat, 240.6 times more Saturated Fat, 6.6 times more Omega 3, 1241.2 times more Omega 6, 10.7 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6