Comparing Nutrients in 1 pound Snacks, tortilla chips, plain, white corn, salted VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	74% 2141kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	40% 12.8g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	65.5% 1.05g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	281% 47.7g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	64.5% 24.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	61% 0.79mg	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	13.6% 54.4μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	68% 1.63μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	344% 310mg	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	107% 16mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	48% 481mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	18% 0.16mg	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	86% 6.9mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	50.5% 1.16mg	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	146% 1021mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.32% 12g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, plain, white corn, salted VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Snacks, tortilla chips, plain, white corn, salted vs Frozen Broccoli Spears:

• 1 pound of Snacks, tortilla chips, plain, white corn, salted has 1.9 times more Vitamin B1, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5, more Vitamin B12 and 2.6 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 1.6 times more Vitamin B2, 7.8 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin K than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Snacks, tortilla chips, plain, white corn, salted as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, tortilla chips, plain, white corn, salted vs Frozen Broccoli Spears:

• 1 pound of Snacks, tortilla chips, plain, white corn, salted has 2.6 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 5.3 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, 2.3 times more Selenium, 19.3 times more Sodium and 4.1 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.4 times more Potassium and 34.3 times more Water than Snacks, tortilla chips, plain, white corn, salted.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, tortilla chips, plain, white corn, salted has 16.3 times more Energy, 60.8 times more Fat, 54.1 times more Saturated Fat, 1.8 times more Omega 3, 284.4 times more Omega 6, 12.7 times more Carbohydrate, 1.8 times more Fiber and 2.3 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.9 times more Sugars than Snacks, tortilla chips, plain, white corn, salted.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6