Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Snacks, corn-based, extruded, chips, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	48.7% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	19% 6.14g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	135% 23g	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	62.4% 81g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.53% 0.38g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	11% 4.25g	15% 5.67g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18.2% 0.24mg	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	2.83% 11.3μg	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	63% 57mg	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	12.5% 1.87mg	68.3% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.84% 73.6μg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	20.5% 0.47mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.041% 1.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, corn-based, extruded, chips, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Snacks, corn-based, extruded, chips, 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 Snacks, corn-based, extruded, chips, plain:

• 5 ounces of Cooked Chopped Frozen Broccoli have 17 times more Vitamin A, 1.4 times more Vitamin B5, 7 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• While 5 oz of Snacks, corn-based, extruded, chips, plain contain 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.5 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, corn-based, extruded, chips, plain provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Snacks, corn-based, extruded, chips, plain:

• 5 ounces of Cooked Chopped Frozen Broccoli have 84.8 times more Water than Snacks, corn-based, extruded, chips, plain.
• While 5 oz of Snacks, corn-based, extruded, chips, plain contain 4.2 times more Calcium, 3 times more Copper, 2 times more Iron, 5.5 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 10.9 times more Selenium, 46.7 times more Sodium and 4.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, corn-based, extruded, chips, plain contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 5.4 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• While 5 oz of Snacks, corn-based, extruded, chips, plain contain 19.3 times more Energy, 278 times more Fat, 240.6 times more Saturated Fat, 6.6 times more Omega 3, 1241.2 times more Omega 6, 10.7 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6