Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	3.83% 111kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	59% 10g	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	245% 318g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	3.67% 2.66g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	22% 12.3g	78% 43.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	10.4% 1.67mg	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	55% 0.71mg	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	16% 63.5μg	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	0.88% 0.79mg	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	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	13% 131mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	48.5% 0.44mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	92% 385mg	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	180% 1262mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	113% 62.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	137% 2052mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Tortilla chips, low fat, baked without fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Tortilla chips, low fat, baked without 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 Tortilla chips, low fat, baked without fat:

• 14 ounces of Cooked Chopped Frozen Broccoli have 10.2 times more Vitamin A, 3.5 times more Vitamin B9, 200.5 times more Vitamin C, 1.7 times more Vitamin E and 440.5 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• While 14 oz of Tortilla chips, low fat, baked without fat contain 4 times more Vitamin B1, 3.5 times more Vitamin B2 and 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tortilla chips, low fat, baked without fat provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Tortilla chips, low fat, baked without fat:

• 14 ounces of Cooked Chopped Frozen Broccoli have 53.4 times more Water than Tortilla chips, low fat, baked without fat.
• While 14 oz of Tortilla chips, low fat, baked without fat contain 4.8 times more Calcium, 3.2 times more Copper, 2.6 times more Iron, 7.5 times more Magnesium, 6.5 times more Phosphorus, 1.9 times more Potassium, 22.4 times more Selenium, 47 times more Sodium and 4.1 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 2.2 times more Sugars than Tortilla chips, low fat, baked without fat.
• While 14 oz of Tortilla chips, low fat, baked without fat contain 16 times more Energy, 47.5 times more Fat, 47.2 times more Saturated Fat, 1.9 times more Omega 3, 194.2 times more Omega 6, 15 times more Carbohydrate, 1.8 times more Fiber and 3.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6