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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	4.38% 127kcal	87.6% 2540kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	165% 161g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	78% 25g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	117% 1.88g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	320% 54.4g	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	187% 243g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	2.13% 1.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	36% 13.6g	50% 19g	38g per day for Men 19-50 years
Protein	25% 14g	54.4% 30.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	227% 2.95mg	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	65.8% 263μg	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	138% 124mg	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	233% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	83.5% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	15% 150mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	151% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.95% 278μg	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	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	94% 2.17mg	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	96% 671mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	174% 5915mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	64.3% 35.4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	56.5% 848mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	62.3% 6.85mg	11mg per day for Men 19-50 years
Water	11% 411g	0.17% 6.12g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Snacks, potato chips, lightly 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, potato chips, lightly salted:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.5 times more Vitamin C and 4 times more Vitamin K than Snacks, potato chips, lightly salted.
• While 1 lb of Snacks, potato chips, lightly salted contains 2.9 times more Vitamin B1, 2.1 times more Vitamin B2, 12 times more Vitamin B3, 3 times more Vitamin B5, 5 times more Vitamin B6 and 5.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, potato chips, lightly salted provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Snacks, potato chips, lightly 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, potato chips, lightly salted:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Calcium and 67.2 times more Water than Snacks, potato chips, lightly salted.
• While 1 lb of Snacks, potato chips, lightly salted contains 8.8 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 9.2 times more Potassium, 11.1 times more Selenium, 17 times more Sodium and 5.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.3 times more Sugars than Snacks, potato chips, lightly salted.
• While 1 lb of Snacks, potato chips, lightly salted contains 20 times more Energy, 294.9 times more Fat, 305 times more Saturated Fat, 9.9 times more Omega 3, 921.9 times more Omega 6, 10 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6