Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	24% 696kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	53.5% 9.1g	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	73.3% 95g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	14% 10.2g	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	0.25% 0.18g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 9.8g	g per day for Men 19-50 years
Fiber	11% 4.25g	33% 12.5g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	22% 0.28mg	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	8.86% 35.4μg	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	66.5% 9.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	35.8% 0.32mg	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	31% 2.47mg	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	80.7% 1.86mg	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	45% 315mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.078% 2.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor 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, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• 5 ounces of Cooked Chopped Frozen Broccoli have 17 times more Vitamin A, 4.1 times more Vitamin B2, 2.2 times more Vitamin B9, more Vitamin C and 36.7 times more Vitamin K than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 2.5 times more Vitamin B1, 4.6 times more Vitamin B3, 3.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 5 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Calcium and 44.5 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 6.7 times more Copper, 2.9 times more Iron, 5.8 times more Magnesium, 5.9 times more Manganese, 4.5 times more Phosphorus, 1.6 times more Potassium, 17.4 times more Selenium, 38.5 times more Sodium and 5.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 17.5 times more Energy, 175.9 times more Fat, 120.3 times more Saturated Fat, 2.2 times more Omega 3, 493.8 times more Omega 6, 12.6 times more Carbohydrate, 4.9 times more Sugars, 2.9 times more Fiber and 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6