Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	68.4% 89g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	5.92% 4.3g	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	0.66% 0.48g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	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	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	17% 0.85mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	19% 190mg	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	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	22.5% 0.52mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, tortilla chips, ranch-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Snacks, tortilla chips, ranch-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, tortilla chips, ranch-flavor:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Vitamin B2, more Vitamin C and 62.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 2.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Cooked Chopped Frozen Broccoli have 28.9 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 4.1 times more Calcium, 3 times more Copper, 2.3 times more Iron, 6.7 times more Magnesium, 1.6 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium, 10.4 times more Selenium, 47.2 times more Sodium and 5.1 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, tortilla chips, ranch-flavor contain 17.9 times more Energy, 205.3 times more Fat, 196.6 times more Saturated Fat, 5.6 times more Omega 3, 1015 times more Omega 6, 11.7 times more Carbohydrate, 2.1 times more Sugars, 1.3 times more Fiber and 2.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6