Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	9.66% 280kcal	178% 5170kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	307% 298g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	59% 19g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	1394% 22.3g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	276% 47g	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	446% 580g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	134% 98g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	287% 109g	38g per day for Men 19-50 years
Protein	55.4% 31g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	344% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	408% 5.3mg	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	218% 870μg	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	134% 121mg	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	544% 81.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	371% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	33% 330mg	79% 790mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	481% 4.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	524% 12mg	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	283% 1980mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	372% 12660mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.23% 45.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS 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, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.3 times more Vitamin C and 2 times more Vitamin K than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While 1 kg of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contains 1.9 times more Vitamin A, 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.9 times more Vitamin B3, 6.3 times more Vitamin B5, 4.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 6.2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 20 times more Water than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While 1 kg of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contains 2.4 times more Calcium, 12.7 times more Copper, 2.7 times more Iron, 6.6 times more Magnesium, 5.4 times more Manganese, 4 times more Phosphorus, 8.9 times more Potassium, 4.6 times more Selenium, 22.4 times more Sodium and 4.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contains 18.5 times more Energy, 248.4 times more Fat, 104.8 times more Saturated Fat, 53.1 times more Omega 3, 361.2 times more Omega 6, 10.8 times more Carbohydrate, 6.6 times more Sugars, 3.6 times more Fiber and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6