Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Snacks, potato chips, white, restructured, baked

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, potato chips, white, restructured, baked	4%	35%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Energy	4.38% 127kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	85% 82.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	56% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	108% 18.3g	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	249% 324g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	31.3% 22.7g	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	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	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	25% 14g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, potato chips, white, restructured, baked	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	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	178% 2.3mg	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	63.5% 254μg	0% 0μg	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	0% 0mg	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	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	27.2% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Calcium	15% 150mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 479μg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	178% 1243mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	96% 3270mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	67% 36.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	162% 2431mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11% 411g	0.17% 6.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, potato chips, white, restructured, baked per 1 lb

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, more Vitamin B9, more Vitamin C and 12.2 times more Vitamin K than Snacks, potato chips, white, restructured, baked.
• While 1 lb of Snacks, potato chips, white, restructured, baked contains 6.2 times more Vitamin B1, 8.9 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.7 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, potato chips, white, restructured, baked provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Snacks, potato chips, white, restructured, baked have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snacks, potato chips, white, restructured, baked 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, white, restructured, baked:

• 1 pound of Cooked Chopped Frozen Broccoli has 64.8 times more Water than Snacks, potato chips, white, restructured, baked.
• While 1 lb of Snacks, potato chips, white, restructured, baked contains 3.8 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 3.3 times more Magnesium, 5.6 times more Phosphorus, 5.1 times more Potassium, 11.6 times more Selenium, 48.7 times more Sodium and 1.6 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 lb of Snacks, potato chips, white, restructured, baked contains 16.8 times more Energy, 151.7 times more Fat, 146.2 times more Saturated Fat, 4.7 times more Omega 3, 310.5 times more Omega 6, 13.3 times more Carbohydrate, 3.4 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6