Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Snacks, tortilla chips, taco-flavor

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, tortilla chips, taco-flavor	6%	43%	51%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Energy	4.38% 127kcal	75% 2177kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	65.8% 21g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	39.7% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	86% 14.6g	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	220% 286g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	63.3% 24g	38g per day for Men 19-50 years
Protein	25% 14g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	71% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	104% 1.35mg	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	24% 95μg	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	4.54% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Calcium	15% 150mg	70.3% 703mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	94% 0.84mg	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	115% 9.16mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	87% 2mg	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	155% 1084mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	238% 3570mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	52.4% 5.76mg	11mg per day for Men 19-50 years
Water	11% 411g	0.2% 7.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, tortilla chips, taco-flavor per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Snacks, tortilla chips, taco-flavor 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, tortilla chips, taco-flavor:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.7 times more Vitamin B9 and 44.6 times more Vitamin C than Snacks, tortilla chips, taco-flavor.
• While 1 lb of Snacks, tortilla chips, taco-flavor contains 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, 4.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, tortilla chips, taco-flavor provide similar amounts of Vitamin A and Vitamin B5 per one pound.
• 1 pound of Snacks, tortilla chips, taco-flavor have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snacks, tortilla chips, taco-flavor have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Snacks, tortilla chips, taco-flavor:

• 1 pound of Cooked Chopped Frozen Broccoli has 56.7 times more Water than Snacks, tortilla chips, taco-flavor.
• While 1 lb of Snacks, tortilla chips, taco-flavor contains 4.7 times more Calcium, 5.5 times more Copper, 3.3 times more Iron, 6.8 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 1.5 times more Potassium, 9.6 times more Selenium, 71.5 times more Sodium and 4.5 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, tortilla chips, taco-flavor contains 17.1 times more Energy, 201.7 times more Fat, 257.8 times more Saturated Fat, 3.3 times more Omega 3, 247.7 times more Omega 6, 11.8 times more Carbohydrate, 1.8 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6