Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	9.66% 280kcal	158% 4570kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	42% 13.4g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	119% 20.2g	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	525% 683g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	65.7% 47.6g	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	18.6% 13.5g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	100% 38g	38g per day for Men 19-50 years
Protein	55.4% 31g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	467% 5.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	236% 3.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	84% 1.1mg	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	338% 1350μg	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	462% 69.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	33% 330mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	574% 46mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	285% 6.56mg	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	177% 1240mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	602% 331μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	569% 8540mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, pita chips, salted per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Snacks, pita chips, salted 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, pita chips, salted:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, more Vitamin C and 73.4 times more Vitamin K than Snacks, pita chips, salted.
• While 1 kg of Snacks, pita chips, salted contains 10.2 times more Vitamin B1, 3.8 times more Vitamin B2, 15.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.4 times more Vitamin B9 and 5.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, pita chips, salted provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snacks, pita chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Snacks, pita chips, salted:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.9 times more Calcium and 45.4 times more Water than Snacks, pita chips, salted.
• While 1 kg of Snacks, pita chips, salted contains 4.1 times more Copper, 7.5 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 2.5 times more Phosphorus, 47.3 times more Selenium, 77.6 times more Sodium and 3.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, pita chips, salted contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 kilogram of Snacks, pita chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, pita chips, salted contains 16.3 times more Energy, 126.7 times more Fat, 74.6 times more Saturated Fat, 2.4 times more Omega 3, 155.7 times more Omega 6, 12.8 times more Carbohydrate, 3.2 times more Sugars, 1.3 times more Fiber and 3.8 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6