Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Snacks, corn-based, extruded, chips, plain

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	9.66% 280kcal	186% 5390kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	344% 334g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	135% 43.3g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	174% 2.78g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	949% 161g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	441% 573g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	3.72% 2.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	79% 30g	105% 40g	38g per day for Men 19-50 years
Protein	55.4% 31g	110% 61.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	128% 1.67mg	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	140% 560μg	20% 80μg	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	446% 401mg	0% 0mg	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	88% 13mg	482% 72.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	52.5% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	33% 330mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13% 519μg	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	76.3% 6.1mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	145% 3.33mg	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	70% 490mg	277% 1940mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	343% 5140mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	117% 13mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, corn-based, extruded, chips, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Snacks, corn-based, extruded, chips, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Snacks, corn-based, extruded, chips, plain:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 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.
• While 1 kg of Snacks, corn-based, extruded, chips, plain contains 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.5 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, corn-based, extruded, chips, plain provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Snacks, corn-based, extruded, chips, plain:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 84.8 times more Water than Snacks, corn-based, extruded, chips, plain.
• While 1 kg of Snacks, corn-based, extruded, chips, plain contains 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 Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, corn-based, extruded, chips, plain contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 5.4 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• While 1 kg of Snacks, corn-based, extruded, chips, plain contains 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 Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6