Comparing Nutrients in 1 pound Snacks, tortilla chips, unsalted, white corn VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, tortilla chips, unsalted, white corn	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	78.7% 2282kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	311% 4.97g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	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	228% 296g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 3.86g	NA	g per day for Men 19-50 years
Fiber	63.3% 24g	36% 13.6g	38g per day for Men 19-50 years
Protein	63% 35.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, unsalted, white corn	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.8% 5.72mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	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	11.3% 45.4μg	63.5% 254μg	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	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	107% 16mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, unsalted, white corn	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	79% 789mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	264% 2.37mg	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	132% 10.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	158% 662mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	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	130% 907mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.26% 9.5g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, unsalted, white corn VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Snacks, tortilla chips, unsalted, white corn vs Cooked Chopped Frozen Broccoli:

• 1 pound of Snacks, tortilla chips, unsalted, white corn has 1.2 times more Vitamin B2, 2.8 times more Vitamin B3, 4.3 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin B12 and 2.7 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 12.8 times more Vitamin A, 3.7 times more Vitamin B1, 5.6 times more Vitamin B9, more Vitamin C and 125.9 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• 1 pound of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Snacks, tortilla chips, unsalted, white corn as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, tortilla chips, unsalted, white corn vs Cooked Chopped Frozen Broccoli:

• 1 pound of Snacks, tortilla chips, unsalted, white corn has 5.3 times more Calcium, 15.4 times more Copper, 3.8 times more Iron, 11.2 times more Magnesium, 4.1 times more Phosphorus, 1.5 times more Potassium, 9.6 times more Selenium and 8.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 43.4 times more Water than Snacks, tortilla chips, unsalted, white corn.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, tortilla chips, unsalted, white corn has 18 times more Energy, 194.7 times more Fat, 136.6 times more Saturated Fat, 26.1 times more Omega 3, 681.5 times more Omega 6, 12.2 times more Carbohydrate, 1.8 times more Fiber and 2.5 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.5 times more Sugars than Snacks, tortilla chips, unsalted, white corn.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6