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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	3.56% 103kcal	73.8% 2139kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	136% 132g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	377% 64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	175% 227g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	% 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	20% 11g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	23% 206μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	191% 28.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	22.2% 222mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	40% 3.2mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	55% 30μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.11% 4.25g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Snacks, corn-based, extruded, chips, plain:

• 14 ounces of Frozen Chopped Broccoli have 17.3 times more Vitamin A, 1.2 times more Vitamin B2, 1.5 times more Vitamin B5, 8.4 times more Vitamin B9, more Vitamin C and 12.9 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 5.9 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, corn-based, extruded, chips, plain provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Snacks, corn-based, extruded, chips, plain:

• 14 ounces of Frozen Chopped Broccoli have 1.5 times more Potassium and 85.5 times more Water than Snacks, corn-based, extruded, chips, plain.
• While 14 oz of Snacks, corn-based, extruded, chips, plain contain 2.5 times more Calcium, 2.7 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 3.9 times more Phosphorus, 2.7 times more Selenium, 21.4 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, corn-based, extruded, chips, plain contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, corn-based, extruded, chips, plain contain 20.7 times more Energy, 115 times more Fat, 98.4 times more Saturated Fat, 2.6 times more Omega 3, 520.5 times more Omega 6, 12 times more Carbohydrate, 1.3 times more Fiber and 2.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6