Comparing Nutrients in 500 calories Snacks, tortilla chips, plain, white corn, salted VS Frozen Chopped Broccoli

Weight per 500 calories

• Snacks, tortilla chips, plain, white corn, salted: 106g
• Frozen Chopped Broccoli: 1923g

Snacks, tortilla chips, plain, white corn, salted have 18.2 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 500 calories - Snacks, tortilla chips, plain, white corn, salted or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	65.6% 11g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 72g	70.7% 92g	130g per day for Men 19-50 years
Sugars	1.14% 0.83g	36% 26g	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% 0g	22% 16g	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	% 0g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	152% 57.7g	38g per day for Men 19-50 years
Protein	13.4% 7.52g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.55% 0.89mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.31mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	192% 2.5mg	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	3.18% 12.7μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1205% 1085mg	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	25% 3.74mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11.2% 112mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	1.37% 55μg	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	20% 1.6mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	246% 5.65mg	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	34% 238mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	5.67% 193mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	8.47% 4.66μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, tortilla chips, plain, white corn, salted vs Frozen Chopped Broccoli:

• Snacks, tortilla chips, plain, white corn, salted have more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 6.9 times more Vitamin B1, 24.9 times more Vitamin B2, 10.2 times more Vitamin B3, 17.1 times more Vitamin B5, 13.2 times more Vitamin B6, 101.4 times more Vitamin B9, more Vitamin C, 6.3 times more Vitamin E and 70.4 times more Vitamin K than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, tortilla chips, plain, white corn, salted vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 9.6 times more Calcium, 7.1 times more Copper, 9.7 times more Iron, 3.9 times more Magnesium, 13.8 times more Manganese, 4 times more Phosphorus, 21.1 times more Potassium, 11.6 times more Selenium, 1.3 times more Sodium, 6.3 times more Zinc and 628.9 times more Water than Snacks, tortilla chips, plain, white corn, salted.

Comparison of macro-nutrients per 500 calories:

• Snacks, tortilla chips, plain, white corn, salted have 3.9 times more Fat, 3.5 times more Saturated Fat and 18.7 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.3 times more Omega 3, 1.3 times more Carbohydrate, 31.4 times more Sugars, more Fructose, 10.1 times more Fiber and 7.2 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.