Comparing Nutrients in 14 ounces Snacks, plantain chips, salted VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, plantain chips, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	72.7% 2108kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	121% 117g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	271% 46g	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	195% 253g	14.6% 19g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	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	NA	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	NA	% 2.98g	g per day for Men 19-50 years
Sucrose	% 3.65g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	31.3% 12g	38g per day for Men 19-50 years
Protein	16% 9.05g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.83mg	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	34.7% 139μg	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	142% 127mg	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	133% 20mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	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	48% 3.85mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	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	44.2% 310mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	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	53.4% 802mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, plantain chips, salted VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, plantain chips, salted versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, plantain chips, salted vs Frozen Chopped Broccoli:

• 14 ounces of Snacks, plantain chips, salted have 1.3 times more Vitamin A, 1.2 times more Vitamin B1, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 4.1 times more Vitamin E than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 2.4 times more Vitamin B2, 1.9 times more Vitamin B9, 1.8 times more Vitamin C and 2.8 times more Vitamin K than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, plantain chips, salted vs Frozen Chopped Broccoli:

• 14 ounces of Snacks, plantain chips, salted have 5.2 times more Copper, 3.9 times more Magnesium, 1.6 times more Phosphorus, 3.7 times more Potassium and 8.4 times more Sodium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 6.2 times more Calcium, 7 times more Selenium, 1.3 times more Zinc and 43.8 times more Water than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Frozen Chopped Broccoli contain similar levels of Iron and Manganese per 14 ounces.
• 14 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, plantain chips, salted have 20.4 times more Energy, 102 times more Fat, 189.5 times more Saturated Fat, 374.7 times more Omega 6 and 13.4 times more Carbohydrate than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Omega 3 than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Frozen Chopped Broccoli offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6