Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	26.6% 773kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	1.5% 1.08g	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	0.33% 0.24g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.61g	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.1g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	53.8% 0.7mg	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	20% 79.4μg	6.73% 27μg	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	63% 57mg	1.9% 1.7mg	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	12.5% 1.87mg	130% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	21.4% 0.19mg	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	11% 0.86mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	16% 0.37mg	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	9.92% 69.5mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.091% 3.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snack, potato chips, made from dried potatoes, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Snack, potato chips, made from dried potatoes, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.9 times more Vitamin B9, 33.4 times more Vitamin C and 12.2 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• While 5 oz of Snack, potato chips, made from dried potatoes, plain contain 3.8 times more Vitamin B1, 5.8 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 10.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snack, potato chips, made from dried potatoes, plain provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Calcium and 38.3 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While 5 oz of Snack, potato chips, made from dried potatoes, plain contain 4 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 2.2 times more Phosphorus, 4.5 times more Potassium, 48.1 times more Sodium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snack, potato chips, made from dried potatoes, plain contain similar levels of Manganese per five ounces.
• 5 ounces of Snack, potato chips, made from dried potatoes, plain lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Snack, potato chips, made from dried potatoes, plain lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Sugars than Snack, potato chips, made from dried potatoes, plain.
• While 5 oz of Snack, potato chips, made from dried potatoes, plain contain 19.5 times more Energy, 294 times more Fat, 480.2 times more Saturated Fat, 1.3 times more Omega 3, 1187.5 times more Omega 6, 10.4 times more Carbohydrate and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snack, potato chips, made from dried potatoes, plain offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6