Comparing Nutrients in 1 pound Snacks, corn-based, extruded, chips, plain VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	84.3% 2445kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	61.4% 19.6g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	431% 73g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	8.45% 6.12g	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	0% 0g	5.2% 3.76g	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	% 0g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.22g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	36% 13.6g	38g per day for Men 19-50 years
Protein	50% 28g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	45.4% 0.59mg	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	9.07% 36.3μg	76% 304μg	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	0% 0mg	284% 256mg	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	219% 32.8mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	62.6% 626mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	5.9% 235μg	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	68% 5.44mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	58% 1.33mg	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	126% 880mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	62.7% 34.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	155% 2331mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, corn-based, extruded, chips, plain vs Frozen Chopped Broccoli:

• Snacks, corn-based, extruded, chips, plain have 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.9 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 1.5 times more Vitamin B5, 8.4 times more Vitamin B9, more Vitamin C and 12.9 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Snacks, corn-based, extruded, chips, plain as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, corn-based, extruded, chips, plain vs Frozen Chopped Broccoli:

• Snacks, corn-based, extruded, chips, plain have 2.5 times more Calcium, 2.7 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 3.9 times more Phosphorus, 2.7 times more Selenium, 21.4 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Potassium and 85.5 times more Water than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, corn-based, extruded, chips, plain have 20.7 times more Energy, 115 times more Fat, 98.4 times more Saturated Fat, 2.6 times more Omega 3, 520.5 times more Omega 6, 12 times more Carbohydrate, 1.3 times more Fiber and 2.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5 times more Sugars and more Fructose than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.