Comparing Nutrients in 1 pound Snacks, potato chips, reduced fat VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, reduced fat	6%	39%	55%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, potato chips, reduced fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	73.7% 2136kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	54% 0.86g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	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	233% 303g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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	NA	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	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	70.4% 26.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, reduced fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	198% 31.8mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	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	30.6% 122μg	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	130% 117mg	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	165% 25mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.3% 60.3μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, reduced fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.53% 95mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	19% 0.17mg	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	76.5% 6.12mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	86.8% 2mg	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	125% 875mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	233% 7911mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, reduced fat VS Frozen Chopped Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Snacks, potato chips, reduced fat vs Frozen Chopped Broccoli:

• 1 pound of Snacks, potato chips, reduced fat has 3.9 times more Vitamin B1, 2.8 times more Vitamin B2, 14.9 times more Vitamin B3, 5.2 times more Vitamin B6 and 4.5 times more Vitamin E than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.5 times more Vitamin B9, 2.2 times more Vitamin C and 6.1 times more Vitamin K than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Snacks, potato chips, reduced fat have insufficient amounts of Vitamin A
• Both Snacks, potato chips, reduced fat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, potato chips, reduced fat vs Frozen Chopped Broccoli:

• 1 pound of Snacks, potato chips, reduced fat has 15.8 times more Copper, 1.7 times more Iron, 4.9 times more Magnesium, 1.5 times more Manganese, 3.9 times more Phosphorus, 8.2 times more Potassium, 2.9 times more Selenium and 23.8 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2.7 times more Calcium, 6.9 times more Zinc and 91.5 times more Water than Snacks, potato chips, reduced fat.
• 1 pound of Snacks, potato chips, reduced fat lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, potato chips, reduced fat has 18.1 times more Energy, 71.7 times more Fat, 94.5 times more Saturated Fat, 1.8 times more Omega 3, 346.8 times more Omega 6, 14 times more Carbohydrate, 2 times more Fiber and 2.5 times more Protein than Frozen Chopped Broccoli.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6