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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, barbecue-flavor	5%	54%	41%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, corn-based, extruded, chips, barbecue-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	71.6% 2076kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	305% 4.9g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	349% 59.3g	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	172% 223g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	54.3% 20.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, barbecue-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.53mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	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	38.7% 155μg	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	7.5% 6.75mg	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, barbecue-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	52% 520mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	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	76.4% 6.1mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.07mg	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	117% 822mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	27.5% 937mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	202% 3028mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, chips, barbecue-flavor vs Cooked Chopped Frozen Broccoli:

• Snacks, corn-based, extruded, chips, barbecue-flavor have 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin A, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 23.6 times more Vitamin C than Snacks, corn-based, extruded, chips, barbecue-flavor.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, chips, barbecue-flavor vs Cooked Chopped Frozen Broccoli:

• Snacks, corn-based, extruded, chips, barbecue-flavor have 4 times more Calcium, 4.9 times more Copper, 2.5 times more Iron, 5.9 times more Magnesium, 3.5 times more Manganese, 4.2 times more Phosphorus, 1.7 times more Potassium, 5.9 times more Selenium, 69.4 times more Sodium and 3.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 75.6 times more Water than Snacks, corn-based, extruded, chips, barbecue-flavor.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn-based, extruded, chips, barbecue-flavor have 18.7 times more Energy, 272.5 times more Fat, 247.8 times more Saturated Fat, 29.3 times more Omega 3, 1149.2 times more Omega 6, 10.5 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.