Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Snacks, pita chips, salted

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Snacks, pita chips, salted: 109g

Snacks, pita chips, salted have 16.3 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is very high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Snacks, pita chips, salted?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	6.77% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	7.2% 5.2g	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	2.04% 1.48g	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	% 0.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	141% 53.6g	11% 4.16g	38g per day for Men 19-50 years
Protein	99% 55.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	9.17% 0.12mg	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	250% 1000μg	37% 148μg	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	796% 716mg	0% 0mg	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	157% 23.6mg	50.5% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	59% 589mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.003% 0.11μg	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	136% 11mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	9.64% 40.5mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	31.2% 0.72mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	66% 36.2μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	62.3% 934mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.059% 2.2g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Snacks, Pita Chips, Salted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Snacks, pita chips, salted?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Snacks, pita chips, salted:

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.6 times more Vitamin B1, 4.3 times more Vitamin B2, 8.9 times more Vitamin B5, 19.5 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C, 3.1 times more Vitamin E and 1198.3 times more Vitamin K than Snacks, pita chips, salted.
• Both Cooked Chopped Frozen Broccoli and Snacks, pita chips, salted provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snacks, pita chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Snacks, pita chips, salted:

• 500 calories of Cooked Chopped Frozen Broccoli have 31.7 times more Calcium, 3.9 times more Copper, 2.2 times more Iron, 5.7 times more Magnesium, 5.5 times more Manganese, 6.4 times more Phosphorus, 18 times more Potassium, 4.8 times more Zinc and 740.3 times more Water than Snacks, pita chips, salted.
• While 500 kcal of Snacks, pita chips, salted contain 2.9 times more Selenium and 4.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• 500 calories of Snacks, pita chips, salted lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 6.9 times more Omega 3, 1.3 times more Carbohydrate, 5 times more Sugars, 12.9 times more Fiber and 4.3 times more Protein than Snacks, pita chips, salted.
• While 500 kcal of Snacks, pita chips, salted contain 7.8 times more Fat and 9.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, pita chips, salted offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 500 calories of Snacks, pita chips, salted provide inadequate amounts of Omega 3