Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Salted Soy Chips	Recommended Dietary Allowance
Energy	4.07% 118kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	34.4% 33.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	97% 16.4g	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	185% 241g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	11.3% 8.16g	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	NA	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	215% 120g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Salted Soy Chips	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	84.4% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	127% 6.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	179% 2.33mg	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	272% 1089μg	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	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	37% 5.53mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Salted Soy Chips	Recommended Dietary Allowance
Calcium	25.4% 254mg	77.6% 776mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	1238% 11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	184% 771mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	402% 9.25mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	0.93% 31.8mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	255% 3819mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.04% 38.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Salted Soy Chips per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Salted Soy Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Salted Soy Chips:

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, more Vitamin C, 1.2 times more Vitamin E and 6.8 times more Vitamin K than Salted Soy Chips.
• While 1 lb of Salted Soy Chips or Crisps Snacks contains 6.3 times more Vitamin B1, 3.6 times more Vitamin B2, 6.3 times more Vitamin B3, 5 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Salted Soy Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Salted Soy Chips:

• 1 pound of Frozen Chopped Broccoli has 7.1 times more Phosphorus, 30.3 times more Potassium and 10.8 times more Water than Salted Soy Chips.
• While 1 lb of Salted Soy Chips or Crisps Snacks contains 3.1 times more Calcium, 64.6 times more Copper, 6.4 times more Iron, 9.4 times more Magnesium, 6.9 times more Manganese, 4.3 times more Selenium, 35.1 times more Sodium and 3.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Salted Soy Chips or Crisps Snacks contains 14.8 times more Energy, 25.3 times more Fat, 25 times more Saturated Fat, 3.8 times more Omega 3, 116.8 times more Omega 6, 11.1 times more Carbohydrate, 1.3 times more Sugars and 9.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Salted Soy Chips offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6