Comparing Nutrients in 300 calories Snacks, tortilla chips, ranch-flavor VS Frozen Chopped Broccoli

Weight per 300 calories

• Snacks, tortilla chips, ranch-flavor: 60g
• Frozen Chopped Broccoli: 1154g

Snacks, tortilla chips, ranch-flavor have 19.3 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Snacks, tortilla chips, ranch-flavor or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.7g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	6.62% 2.1g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	42.4% 55g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	21.5% 15.6g	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	0.28% 0.2g	13.2% 9.58g	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	% 0.26g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	91% 34.6g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.76% 0.036mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.2% 0.12mg	115% 1.5mg	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	NA	193% 773μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	723% 651mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.7% 0.84μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.02% 80.2mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	48.7% 0.44mg	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	10.3% 0.83mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	147% 3.4mg	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	21.6% 151mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	4.56% 155mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.37μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	20.7% 311mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	28.5% 1055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, tortilla chips, ranch-flavor vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 21.3 times more Vitamin B1, 30.8 times more Vitamin B2, 7 times more Vitamin B3, 9 times more Vitamin B5, 12.5 times more Vitamin B6, more Vitamin C and 1116.2 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.

Comparing minerals per 300 calories for Snacks, tortilla chips, ranch-flavor vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 8.1 times more Calcium, 7.2 times more Copper, 11.3 times more Iron, 4 times more Magnesium, 15.5 times more Manganese, 3.8 times more Phosphorus, 15.8 times more Potassium, 7.4 times more Selenium, 6.5 times more Zinc and 561.3 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, tortilla chips, ranch-flavor have 4.4 times more Fat, 4.2 times more Saturated Fat and 22.1 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.6 times more Omega 3, 1.5 times more Carbohydrate, 8.6 times more Sugars, 47 times more Fructose, 14.5 times more Fiber and 7.5 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
• Both Snacks, tortilla chips, ranch-flavor as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 300 kcal.