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

Macros Ratio

	Protein	Fat	Carbs
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snack, potato chips, made from dried potatoes, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	74.6% 2163kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	107% 34.3g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	360% 61.3g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 220g	14.6% 19g	130g per day for Men 19-50 years
Sugars	4.16% 3g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	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	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snack, potato chips, made from dried potatoes, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.5mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	22% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, potato chips, made from dried potatoes, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	16.8% 0.15mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	74.4% 2528mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	9.8% 363g	3700g per day for Men 19-50 years

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

• Snack, potato chips, made from dried potatoes, plain have 4 times more Vitamin B1, 5.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.8 times more Vitamin B6 and 11.2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.4 times more Vitamin B2, 3.5 times more Vitamin B9, 47 times more Vitamin C and 11.3 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Snack, potato chips, made from dried potatoes, plain have 3.6 times more Copper, 2.2 times more Magnesium, 2.2 times more Phosphorus, 3 times more Potassium, 22 times more Sodium and 1.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Calcium, 7 times more Selenium and 38.6 times more Water than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snack, potato chips, made from dried potatoes, plain have 21 times more Energy, 121.7 times more Fat, 196.4 times more Saturated Fat, 498 times more Omega 6, 11.6 times more Carbohydrate and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Omega 3, 1.8 times more Sugars and 4.9 times more Fructose than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 14 oz.
• Both Snack, potato chips, made from dried potatoes, plain as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.