Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	9.66% 280kcal	168% 4870kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	130% 41.6g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	632% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	522% 678g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	3.03% 2.2g	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	161% 61g	38g per day for Men 19-50 years
Protein	55.4% 31g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Potato chips, without salt, reduced fat	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	515% 6.7mg	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	75% 300μg	25% 100μg	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	286% 257mg	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	365% 54.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	51% 510mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	387% 3.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	76.3% 6.1mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	NA	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	78.6% 550mg	276% 1930mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	513% 17440mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	92% 10mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Potato chips, without salt, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Potato chips, without salt, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Potato chips, without salt, reduced fat:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, 3 times more Vitamin B9, 1.6 times more Vitamin C and 6.6 times more Vitamin K than Potato chips, without salt, reduced fat.
• While 1 kg of Potato chips, without salt, reduced fat contains 3.8 times more Vitamin B1, 3.3 times more Vitamin B2, 15.3 times more Vitamin B3, 5.2 times more Vitamin B6 and 4.1 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Potato chips, without salt, reduced fat:

• 1 kilogram of Boiled Spears Frozen Broccoli has 2.4 times more Calcium and 90.7 times more Water than Potato chips, without salt, reduced fat.
• While 1 kg of Potato chips, without salt, reduced fat contains 8.1 times more Copper, 2.2 times more Iron, 4.5 times more Magnesium, 3.5 times more Phosphorus, 9.7 times more Potassium, 4.3 times more Selenium and 3.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 6.7 times more Sugars than Potato chips, without salt, reduced fat.
• While 1 kg of Potato chips, without salt, reduced fat contains 17.4 times more Energy, 189.1 times more Fat, 231.1 times more Saturated Fat, 4.5 times more Omega 3, 826.9 times more Omega 6, 12.6 times more Carbohydrate, 2 times more Fiber and 2.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6