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

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, plantain chips, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	183% 5310kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	261% 83.4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	683% 116g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 638g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	% 9.2g	NA	g per day for Men 19-50 years
Fiber	92% 35g	79% 30g	38g per day for Men 19-50 years
Protein	40.7% 23g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	76.7% 690μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	354% 4.6mg	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	87.5% 350μg	168% 670μg	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	357% 321mg	627% 564mg	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	336% 50.4mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	238% 286μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9% 90mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	42.2% 0.38mg	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	121% 9.7mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	128% 2.94mg	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	111% 780mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	231% 7860mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	135% 2020mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.56% 21g	24.7% 915g	3700g per day for Men 19-50 years

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

• Snacks, plantain chips, salted have 1.3 times more Vitamin A, 1.2 times more Vitamin B1, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 4.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Vitamin B2, 1.9 times more Vitamin B9, 1.8 times more Vitamin C and 2.8 times more Vitamin K than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Snacks, plantain chips, salted have 5.2 times more Copper, 3.9 times more Magnesium, 1.6 times more Phosphorus, 3.7 times more Potassium and 8.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.2 times more Calcium, 7 times more Selenium, 1.3 times more Zinc and 43.8 times more Water than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, plantain chips, salted have 20.4 times more Energy, 102 times more Fat, 189.5 times more Saturated Fat, 374.7 times more Omega 6 and 13.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Omega 3 and 1.5 times more Sugars than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 1 kg.
• Both Snacks, plantain chips, salted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.