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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	73.8% 2139kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	377% 64g	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	175% 227g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.07g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	31.3% 12g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	7.94% 31.8μg	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	0% 0mg	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	191% 28.7mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	54.8% 548mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	5.15% 206μg	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	59.5% 4.76mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	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	110% 770mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	55% 30μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, plain VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, corn-based, extruded, chips, 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 Snacks, corn-based, extruded, chips, plain vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.5 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 17 times more Vitamin A, 1.4 times more Vitamin B5, 7 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, corn-based, extruded, chips, 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 Snacks, corn-based, extruded, chips, plain vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 4.2 times more Calcium, 3 times more Copper, 2 times more Iron, 5.5 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 10.9 times more Selenium, 46.7 times more Sodium and 4.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 84.8 times more Water than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 19.3 times more Energy, 278 times more Fat, 240.6 times more Saturated Fat, 6.6 times more Omega 3, 1241.2 times more Omega 6, 10.7 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 5.4 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6