Comparing Nutrients in 14 ounces Snacks, potato chips, made from dried potatoes, reduced fat VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, reduced fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	68.7% 1992kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	84% 27g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	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	198% 257g	14.6% 19g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	0.88% 0.64g	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	% 0g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	32.3% 18g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, reduced fat	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	70% 0.84mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	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	26.8% 107μg	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	53% 47.6mg	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	57.7% 8.65mg	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

	Snacks, potato chips, made from dried potatoes, reduced fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11.5% 115mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	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	55% 4.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	62.3% 1.43mg	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	73% 512mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	88.7% 3016mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	119% 1786mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	9.8% 363g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, made from dried potatoes, reduced fat have 4 times more Vitamin B1, 7.6 times more Vitamin B3, 3 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 6.4 times more Vitamin B2, 2.5 times more Vitamin B9, 4.7 times more Vitamin C and 11.3 times more Vitamin K than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat 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 Snacks, potato chips, made from dried potatoes, reduced fat vs Frozen Chopped Broccoli:

• Snacks, potato chips, made from dried potatoes, reduced fat have 4 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 1.2 times more Manganese, 2.6 times more Phosphorus, 3.6 times more Potassium, 18.8 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium and 41.2 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, made from dried potatoes, reduced fat have 19.3 times more Energy, 90.1 times more Fat, 153.6 times more Saturated Fat, 391.1 times more Omega 6, 13.5 times more Carbohydrate and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Omega 3, 2.1 times more Sugars and 5.2 times more Fructose than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 14 oz.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.