Comparing Nutrients in 1 kilogram Snacks, tortilla chips, ranch-flavor VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	173% 5010kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	254% 246g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	111% 35.4g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	147% 2.35g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	776% 132g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 627g	41% 53.5g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	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	4.7% 3.4g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	105% 40g	79% 30g	38g per day for Men 19-50 years
Protein	128% 72g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	135% 1.75mg	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	NA	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	759% 683mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	134% 1340mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	40% 0.36mg	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	173% 14mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	111% 2.56mg	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	360% 2520mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	76% 2590mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	346% 5190mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, tortilla chips, ranch-flavor versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, tortilla chips, ranch-flavor vs Frozen Broccoli Spears:

• 1 kilogram of Snacks, tortilla chips, ranch-flavor has 2.8 times more Vitamin B3 and 2.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, more Vitamin C and 72.4 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Snacks, tortilla chips, ranch-flavor vs Frozen Broccoli Spears:

• 1 kilogram of Snacks, tortilla chips, ranch-flavor has 3.3 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 5.4 times more Magnesium, 1.4 times more Manganese, 4.3 times more Phosphorus, 3.8 times more Selenium, 30.5 times more Sodium and 4.2 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 28.8 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Frozen Broccoli Spears contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, tortilla chips, ranch-flavor has 17.3 times more Energy, 72.4 times more Fat, 68.1 times more Saturated Fat, 1.9 times more Omega 3, 356.6 times more Omega 6, 11.7 times more Carbohydrate, 2.1 times more Sugars, 1.3 times more Fiber and 2.3 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6