Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, banana chips	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	49% 47.6g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	128% 41g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	5.17% 0.88g	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	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	69% 50g	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	11% 4.25g	28.7% 11g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	28.3% 0.37mg	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	4.96% 20μg	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	9.92% 8.93mg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, banana chips	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	32.3% 0.29mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	96% 2.2mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	22.3% 760mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, banana chips per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Snacks, banana chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Snacks, banana chips:

• 5 ounces of Cooked Chopped Frozen Broccoli have 12.8 times more Vitamin A, 4.8 times more Vitamin B2, 4 times more Vitamin B9, 6.4 times more Vitamin C, 5.5 times more Vitamin E and 67.8 times more Vitamin K than Snacks, banana chips.
• While 5 oz of Snacks, banana chips contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Snacks, banana chips have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snacks, banana chips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Snacks, banana chips:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Calcium and 21.1 times more Water than Snacks, banana chips.
• While 5 oz of Snacks, banana chips contain 6 times more Copper, 2 times more Iron, 5.8 times more Magnesium, 7 times more Manganese, 3.8 times more Potassium, 2.1 times more Selenium and 2.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, banana chips contain similar levels of Phosphorus per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Snacks, banana chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 4.2 times more Omega 3 and 1.3 times more Protein than Snacks, banana chips.
• While 5 oz of Snacks, banana chips contain 18.5 times more Energy, 280 times more Fat, 1609.4 times more Saturated Fat, 47.7 times more Omega 6, 10.9 times more Carbohydrate, 24 times more Sugars and 2.6 times more Fiber than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Snacks, banana chips provide inadequate amounts of Omega 3