Comparing Nutrients in 1 kilogram Snacks, tortilla chips, light (baked with less oil) VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	160% 4650kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	88.7% 28.4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	293% 49.8g	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	565% 734g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	150% 57g	79% 30g	38g per day for Men 19-50 years
Protein	155% 87g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	40% 160μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	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	235% 35.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	159% 1590mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	204% 16.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	231% 970mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	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	454% 3180mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	285% 157μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	267% 4000mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.35% 13g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, tortilla chips, light (baked with less oil) vs Frozen Chopped Broccoli:

• Snacks, tortilla chips, light (baked with less oil) have 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B6, more Vitamin B12 and 2.9 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A, 4.2 times more Vitamin B9, 282 times more Vitamin C and 115.9 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 1 kg.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, tortilla chips, light (baked with less oil) vs Frozen Chopped Broccoli:

• Snacks, tortilla chips, light (baked with less oil) have 2.8 times more Calcium, 3.1 times more Copper, 2 times more Iron, 5.4 times more Magnesium, 6.4 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium, 16.7 times more Sodium and 2.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 70.4 times more Water than Snacks, tortilla chips, light (baked with less oil).

Comparison of macro-nutrients per 1 kilogram:

• Snacks, tortilla chips, light (baked with less oil) have 17.9 times more Energy, 52.4 times more Fat, 64.5 times more Saturated Fat, 160.5 times more Omega 6, 15.4 times more Carbohydrate, 1.9 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Omega 3 and 2.5 times more Sugars than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.