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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	4.07% 118kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	138% 134g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	118% 38g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	223% 290g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	34.8% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	108% 130μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	25.4% 254mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	76.7% 322mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	105% 3565mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	61% 916mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.26% 9.5g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 2.4 times more Vitamin B2, 1.9 times more Vitamin B9, 1.8 times more Vitamin C and 2.8 times more Vitamin K than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 1.3 times more Vitamin A, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 4.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, plantain chips, salted have similar amounts of Vitamin B1 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared has 6.2 times more Calcium, 7 times more Selenium, 1.3 times more Zinc and 43.8 times more Water than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 5.2 times more Copper, 3.9 times more Magnesium, 1.6 times more Phosphorus, 3.7 times more Potassium and 8.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, plantain chips, salted have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Omega 3, 1.5 times more Sugars and 1.2 times more Protein than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 20.4 times more Energy, 102 times more Fat, 189.5 times more Saturated Fat, 374.7 times more Omega 6 and 13.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, plantain chips, salted have similar amounts of Fiber per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.