Comparing Nutrients in 14 ounces Snack, potato chips, made from dried potatoes, plain VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snack, potato chips, made from dried potatoes, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	74.6% 2163kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	107% 34.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	360% 61.3g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 220g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	4.16% 3g	8.05% 5.83g	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	0.93% 0.67g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snack, potato chips, made from dried potatoes, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.5mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	39.7% 0.52mg	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	19% 75.4μg	55.6% 222μg	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	5.3% 4.76mg	177% 159mg	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	363% 54.5mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, potato chips, made from dried potatoes, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	15% 0.13mg	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	39.7% 3.18mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	38.5% 0.89mg	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	62.4% 437mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	74.4% 2528mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, potato chips, made from dried potatoes, plain VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Snack, potato chips, made from dried potatoes, plain versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snack, potato chips, made from dried potatoes, plain vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Snack, potato chips, made from dried potatoes, plain have 3.8 times more Vitamin B1, 5.8 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 10.4 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.9 times more Vitamin B9, 33.4 times more Vitamin C and 12.2 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Snack, potato chips, made from dried potatoes, plain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snack, potato chips, made from dried potatoes, plain vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Snack, potato chips, made from dried potatoes, plain have 4 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 2.2 times more Phosphorus, 4.5 times more Potassium, 48.1 times more Sodium and 2.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.9 times more Calcium and 38.3 times more Water than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Cooked Chopped Frozen Broccoli contain similar levels of Manganese per 14 ounces.
• 14 ounces of Snack, potato chips, made from dried potatoes, plain lack sufficient amounts of Calcium
• Both Snack, potato chips, made from dried potatoes, plain as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snack, potato chips, made from dried potatoes, plain have 19.5 times more Energy, 294 times more Fat, 480.2 times more Saturated Fat, 1.3 times more Omega 3, 1187.5 times more Omega 6, 10.4 times more Carbohydrate and 1.5 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.9 times more Sugars than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6