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

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Snacks, pita chips, salted: 109g

Snacks, pita chips, salted have 17.6 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	126% 2g	6.77% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	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	70.7% 92g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	36% 26g	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	22% 16g	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	% 14.4g	% 0.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	152% 57.7g	11% 4.16g	38g per day for Men 19-50 years
Protein	96% 54g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	50.5% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	108% 1077mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	195% 15.6mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	9.64% 40.5mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	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	137% 962mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	66% 36.2μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	62.3% 934mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.7 times more Vitamin B1, 5.5 times more Vitamin B2, 9.8 times more Vitamin B5, 21 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C, 3.1 times more Vitamin E and 1187.9 times more Vitamin K than Snacks, pita chips, salted.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, pita chips, salted have similar amounts of Vitamin B3 per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, pita chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Chopped Broccoli, Unprepared has 57.9 times more Calcium, 4.7 times more Copper, 3.1 times more Iron, 8.6 times more Magnesium, 7.9 times more Manganese, 7.1 times more Phosphorus, 28.9 times more Potassium, 1.5 times more Selenium, 8.8 times more Zinc and 803.8 times more Water than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 2 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared has 18.6 times more Omega 3, 1.2 times more Carbohydrate, 5 times more Sugars, 10.8 times more Fructose, 13.9 times more Fiber and 4.2 times more Protein than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 3 times more Fat and 3.7 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, pita chips, salted have similar amounts of Energy per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, pita chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.