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

Macros Ratio

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

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	186% 5390kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	344% 334g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	135% 43.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	174% 2.78g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	949% 161g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	441% 573g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	20.3% 14.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	105% 40g	79% 30g	38g per day for Men 19-50 years
Protein	110% 61.7g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	100% 1.3mg	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	20% 80μg	75% 300μg	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	0% 0mg	446% 401mg	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	482% 72.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.5% 63μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	138% 1380mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	13% 519μg	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	150% 12mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	141% 3.25mg	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	277% 1940mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	343% 5140mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Snacks, corn-based, extruded, chips, plain has 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.5 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 17 times more Vitamin A, 1.4 times more Vitamin B5, 3.8 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Boiled Spears Frozen Broccoli 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 Snacks, corn-based, extruded, chips, plain as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Snacks, corn-based, extruded, chips, plain has 2.7 times more Calcium, 2.3 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 3.5 times more Phosphorus, 4 times more Selenium, 21.4 times more Sodium and 4.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 84.8 times more Water than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Boiled Spears Frozen Broccoli contain similar levels of Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, corn-based, extruded, chips, plain has 19.3 times more Energy, 303.3 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 Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 5.4 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6