Comparing Nutrients in 14 ounces Snacks, potato chips, plain, salted VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, potato chips, plain, salted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	73% 2111kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	185% 31.4g	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	164% 214g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.4% 0.85mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	28.8% 115μg	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	95% 85.7mg	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	277% 41.5mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.7μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	6.1% 243μg	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	63.5% 5.1mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	86.7% 607mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	140% 4747mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	139% 2092mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	9.73% 360g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, plain, salted have 3.9 times more Vitamin B1, 10.4 times more Vitamin B3, 3.5 times more Vitamin B5, 4.1 times more Vitamin B6 and 7.9 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.9 times more Vitamin B9, 1.9 times more Vitamin C and 4 times more Vitamin K than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Snacks, potato chips, plain, salted as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, potato chips, plain, salted vs Cooked Chopped Frozen Broccoli:

• Snacks, potato chips, plain, salted have 6.9 times more Copper, 2.1 times more Iron, 4.8 times more Magnesium, 1.9 times more Manganese, 3.1 times more Phosphorus, 8.4 times more Potassium, 3.6 times more Selenium, 47.9 times more Sodium and 3.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Calcium and 48.8 times more Water than Snacks, potato chips, plain, salted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, plain, salted have 19 times more Energy, 283.2 times more Fat, 188.9 times more Saturated Fat, 8.5 times more Omega 3, 608 times more Omega 6, 10.1 times more Carbohydrate and 2.1 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.5 times more Sugars than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 14 oz.
• Both Snacks, potato chips, plain, salted as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.