Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Potato chips, without salt, reduced fat

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Potato chips, without salt, reduced fat: 103g

Potato chips, without salt, reduced fat have 16.8 times more energy per unit of mass than Frozen Broccoli Spears, which is very high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Potato chips, without salt, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Frozen Broccoli Spears	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	13.3% 4.27g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	35% 25.3g	0.31% 0.23g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	136% 51.7g	16.5% 6.26g	38g per day for Men 19-50 years
Protein	94% 52.8g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	109% 983μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	53% 0.69mg	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	405% 1621μg	2.57% 10.3μg	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	1308% 1178mg	29.3% 26.4mg	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	155% 23.3mg	37.4% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	70.7% 707mg	2.16% 21.6mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	39.7% 0.36mg	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	155% 12.4mg	17.3% 1.4mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	21.8% 91mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	NA	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	145% 1017mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	52.7% 1791mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	0.55% 8.2mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	9.43% 1.04mg	11mg per day for Men 19-50 years
Water	42% 1561g	0.028% 1.03g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Potato Chips, Without Salt, Reduced Fat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Potato chips, without salt, reduced fat?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Potato chips, without salt, reduced fat:

• 500 calories of Frozen Broccoli Spears have more Vitamin A, 5.8 times more Vitamin B1, 7.1 times more Vitamin B2, 4.4 times more Vitamin B6, 157.9 times more Vitamin B9, 44.6 times more Vitamin C, 4.1 times more Vitamin E and 128 times more Vitamin K than Potato chips, without salt, reduced fat.
• Both Frozen Broccoli Spears and Potato chips, without salt, reduced fat provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A and Vitamin B9
• Both Frozen Broccoli Spears as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Potato chips, without salt, reduced fat:

• 500 calories of Frozen Broccoli Spears have 32.8 times more Calcium, 1.7 times more Copper, 9 times more Iron, 3 times more Magnesium, 5.1 times more Phosphorus, 2.4 times more Potassium, 3.9 times more Selenium, 35.7 times more Sodium, 5.7 times more Zinc and 1520.6 times more Water than Potato chips, without salt, reduced fat.
• 500 calories of Potato chips, without salt, reduced fat lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 11 times more Omega 3, 1.3 times more Carbohydrate, 112.2 times more Sugars, 8.3 times more Fiber and 7.2 times more Protein than Potato chips, without salt, reduced fat.
• While 500 kcal of Potato chips, without salt, reduced fat contain 3.6 times more Fat, 4.8 times more Saturated Fat and 17.3 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Potato chips, without salt, reduced fat offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6