Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	3.56% 103kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	44% 14g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	308% 52.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	192% 249g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	16.6% 12g	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	1.86% 1.35g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 4.25g	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	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	23% 206μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	61% 0.79mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	22.2% 222mg	53% 532mg	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	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	40% 3.2mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	63% 1.45mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, tortilla chips, ranch-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Frozen Chopped Broccoli have 1.6 times more Vitamin B2, more Vitamin C and 57.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 2.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Frozen Chopped Broccoli have 29.1 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 2.4 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, 4.8 times more Magnesium, 5 times more Phosphorus, 2.6 times more Selenium, 21.6 times more Sodium and 3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, tortilla chips, ranch-flavor contain similar levels of Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, tortilla chips, ranch-flavor contain 19.3 times more Energy, 84.9 times more Fat, 80.4 times more Saturated Fat, 2.2 times more Omega 3, 425.6 times more Omega 6, 13.1 times more Carbohydrate, 2.2 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6