Comparing Nutrients in 1 pound Snacks, potato chips, fat-free, made with olestra VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, potato chips, fat-free, made with olestra	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	43% 1243kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0% 0g	9.2% 6.67g	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	81% 31g	36% 13.6g	38g per day for Men 19-50 years
Protein	62.7% 35g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, fat-free, made with olestra	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	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	94% 376μg	63.5% 254μg	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	143% 128mg	202% 182mg	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	0% 0mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, fat-free, made with olestra	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	17% 0.15mg	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	136% 11mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	74.5% 313mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	44% 1mg	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	113% 789mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	155% 5262mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	168% 2513mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, potato chips, fat-free, made with olestra vs Cooked Chopped Frozen Broccoli:

• Snacks, potato chips, fat-free, made with olestra have 6 times more Vitamin B1, 9.5 times more Vitamin B3, 3.6 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin C, more Vitamin E and more Vitamin K than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, potato chips, fat-free, made with olestra vs Cooked Chopped Frozen Broccoli:

• Snacks, potato chips, fat-free, made with olestra have 12.9 times more Copper, 3.9 times more Iron, 5.3 times more Magnesium, 3.5 times more Manganese, 3.6 times more Phosphorus, 8.2 times more Potassium, 1.3 times more Selenium, 50.4 times more Sodium and 12.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 45.4 times more Water than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, potato chips, fat-free, made with olestra have 9.8 times more Energy, 21.2 times more Omega 6, 12.1 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Omega 3 and more Sugars than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.