Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	8.97% 260kcal	193% 5600kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	365% 354g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	172% 55g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	259% 4.14g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	705% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	412% 535g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	4.7% 3.4g	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	11.4% 8.3g	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	% 7.5g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	79% 30g	111% 42g	38g per day for Men 19-50 years
Protein	50% 28g	120% 67.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	342% 54.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	163% 8.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	501% 6.5mg	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	168% 670μg	145% 580μg	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	627% 564mg	303% 273mg	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	81.3% 12mg	515% 77.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	56% 560mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	332% 3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15.3% 613μg	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	101% 8.1mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	208% 4.8mg	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	71.4% 500mg	211% 1480mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	384% 13040mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	125% 1870mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	137% 15mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, potato chips, lightly salted per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Snacks, potato chips, lightly salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Snacks, potato chips, lightly salted:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 2.1 times more Vitamin C and 3.7 times more Vitamin K than Snacks, potato chips, lightly salted.
• While 1 kg of Snacks, potato chips, lightly salted contains 3 times more Vitamin B1, 1.8 times more Vitamin B2, 11.7 times more Vitamin B3, 2.9 times more Vitamin B5, 5 times more Vitamin B6 and 6.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, potato chips, lightly salted provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Snacks, potato chips, lightly salted:

• 1 kilogram of Frozen Chopped Broccoli has 2.3 times more Calcium and 67.7 times more Water than Snacks, potato chips, lightly salted.
• While 1 kg of Snacks, potato chips, lightly salted contains 7.9 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus, 6.2 times more Potassium, 2.8 times more Selenium, 7.8 times more Sodium and 3.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, potato chips, lightly salted contains 21.5 times more Energy, 122 times more Fat, 124.8 times more Saturated Fat, 3.9 times more Omega 3, 386.6 times more Omega 6, 11.2 times more Carbohydrate, 1.4 times more Fiber and 2.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6