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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	4.38% 127kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	138% 134g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	118% 38g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	310% 52.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	223% 290g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	5.76% 4.17g	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	% 4.17g	g per day for Men 19-50 years
Fiber	36% 13.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	25% 14g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	34.8% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	161% 2.1mg	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	63.5% 254μg	39.7% 159μg	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	202% 182mg	162% 146mg	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	40% 6mg	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	108% 130μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	15% 150mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	100% 0.9mg	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	34.6% 2.77mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	76.7% 322mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	54.4% 1.25mg	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	31.8% 222mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	105% 3565mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	61% 916mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11% 411g	0.26% 9.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, plantain chips, salted per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Snacks, plantain chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 2 times more Vitamin B2, 1.6 times more Vitamin B9, 1.2 times more Vitamin C and 3.1 times more Vitamin K than Snacks, plantain chips, salted.
• While 1 lb of Snacks, plantain chips, salted contains 1.4 times more Vitamin A, 1.8 times more Vitamin B3, 4 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, plantain chips, salted provide similar amounts of Vitamin B1 per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 3.7 times more Calcium and 43.4 times more Water than Snacks, plantain chips, salted.
• While 1 lb of Snacks, plantain chips, salted contains 5.8 times more Copper, 1.6 times more Iron, 5.5 times more Magnesium, 1.6 times more Phosphorus, 5.5 times more Potassium, 18.4 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, plantain chips, salted contain similar levels of Manganese per one pound.
• 1 pound of Snacks, plantain chips, salted lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Snacks, plantain chips, salted lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Sugars and 1.4 times more Protein than Snacks, plantain chips, salted.
• While 1 lb of Snacks, plantain chips, salted contains 19 times more Energy, 246.6 times more Fat, 463.2 times more Saturated Fat, 1.9 times more Omega 3, 893.6 times more Omega 6 and 11.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, plantain chips, salted offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6