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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	3.83% 111kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	44% 14g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	308% 52.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	192% 249g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	NA	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	NA	% 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	22% 12.3g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 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	29.8% 119μg	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	177% 159mg	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	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	20.2% 202mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	30.3% 2.42mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	31% 218mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	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	11% 1.2mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.34% 12.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen 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 Boiled Spears Frozen Broccoli vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Boiled Spears Frozen Broccoli have 1.4 times more Vitamin B2, more Vitamin C and 62.9 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 Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen 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 Boiled Spears Frozen Broccoli vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Boiled Spears Frozen Broccoli have 28.9 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 2.6 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 4.4 times more Magnesium, 4.6 times more Phosphorus, 1.4 times more Potassium, 3.8 times more Selenium, 21.6 times more Sodium and 4.8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, tortilla chips, ranch-flavor contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, tortilla chips, ranch-flavor contain 17.9 times more Energy, 223.9 times more Fat, 196.6 times more Saturated Fat, 5.6 times more Omega 3, 1015 times more Omega 6, 11.7 times more Carbohydrate, 2.1 times more Sugars, 1.3 times more Fiber and 2.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6