Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	4.38% 127kcal	70% 2032kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	12% 3.86g	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	67.3% 11.4g	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	280% 364g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	4.2% 3.04g	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	89% 50g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	12% 1.9mg	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	63% 0.82mg	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	18% 72.6μg	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	1% 0.91mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	15% 150mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	55.4% 0.5mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	105% 440mg	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	206% 1442mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	129% 71.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	156% 2345mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	11% 411g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Tortilla chips, low fat, baked without fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Tortilla chips, low fat, baked without fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Tortilla chips, low fat, baked without fat:

• 1 pound of Cooked Chopped Frozen Broccoli has 10.2 times more Vitamin A, 3.5 times more Vitamin B9, 200.5 times more Vitamin C, 1.7 times more Vitamin E and 440.5 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• While 1 lb of Tortilla chips, low fat, baked without fat contains 4 times more Vitamin B1, 3.5 times more Vitamin B2 and 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tortilla chips, low fat, baked without fat provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Tortilla chips, low fat, baked without fat:

• 1 pound of Cooked Chopped Frozen Broccoli has 53.4 times more Water than Tortilla chips, low fat, baked without fat.
• While 1 lb of Tortilla chips, low fat, baked without fat contains 4.8 times more Calcium, 3.2 times more Copper, 2.6 times more Iron, 7.5 times more Magnesium, 6.5 times more Phosphorus, 1.9 times more Potassium, 22.4 times more Selenium, 47 times more Sodium and 4.1 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 2.2 times more Sugars than Tortilla chips, low fat, baked without fat.
• While 1 lb of Tortilla chips, low fat, baked without fat contains 16 times more Energy, 47.5 times more Fat, 47.2 times more Saturated Fat, 1.9 times more Omega 3, 194.2 times more Omega 6, 15 times more Carbohydrate, 1.8 times more Fiber and 3.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6