Comparing Nutrients in 1 pound Snacks, potato chips, plain, salted VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, potato chips, plain, salted	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	83.2% 2413kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	211% 36g	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	188% 244g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	37% 14g	36% 13.6g	38g per day for Men 19-50 years
Protein	51.8% 29g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Boiled Spears 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	80.5% 0.97mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.7% 4.34mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	33% 132μg	34% 136μg	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	109% 98mg	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	316% 47.4mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.5% 100μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.53% 95mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	21.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	6.95% 278μg	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	72.6% 5.8mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	64% 1.47mg	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	99% 694mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	160% 5425mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.23% 8.44g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, plain, salted VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, potato chips, plain, salted versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, potato chips, plain, salted vs Boiled Spears Frozen Broccoli:

• 1 pound of Snacks, potato chips, plain, salted has 3.9 times more Vitamin B1, 10.4 times more Vitamin B3, 3.5 times more Vitamin B5, 4.1 times more Vitamin B6 and 7.9 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 1.9 times more Vitamin C and 4 times more Vitamin K than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Snacks, potato chips, plain, salted have insufficient amounts of Vitamin A
• Both Snacks, potato chips, plain, salted as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, potato chips, plain, salted vs Boiled Spears Frozen Broccoli:

• 1 pound of Snacks, potato chips, plain, salted has 5.4 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 6.6 times more Potassium, 1.3 times more Selenium, 22 times more Sodium and 3.6 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.4 times more Calcium and 48.8 times more Water than Snacks, potato chips, plain, salted.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, potato chips, plain, salted has 19 times more Energy, 308.9 times more Fat, 188.9 times more Saturated Fat, 8.5 times more Omega 3, 608 times more Omega 6, 10 times more Carbohydrate and 2.1 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 4.5 times more Sugars than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6