Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	37.3% 6.34g	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	66% 85.7g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	7.9% 5.73g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	24.5% 3.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	59.4% 0.77mg	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	5.67% 22.7μg	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	7.7% 6.95mg	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	45.7% 6.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	36.5% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	17% 0.39mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.24% 8.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, vegetable chips, made from garden vegetables per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables:

• 5 ounces of Cooked Chopped Frozen Broccoli have 5.7 times more Vitamin A, 1.4 times more Vitamin B2, 3.5 times more Vitamin B9, 8.2 times more Vitamin C and 5 times more Vitamin K than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 2.4 times more Vitamin B1, 6 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6 and 3.7 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 5 ounces of Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Snacks, vegetable chips, made from garden vegetables:

• 5 ounces of Cooked Chopped Frozen Broccoli have 14.4 times more Water than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 1.6 times more Calcium, 6.8 times more Copper, 2.5 times more Iron, 4.1 times more Magnesium, 2.7 times more Phosphorus, 5.9 times more Potassium, 37.5 times more Sodium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, vegetable chips, made from garden vegetables contain similar levels of Manganese per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, vegetable chips, made from garden vegetables contain 16.9 times more Energy, 194.2 times more Fat, 97.9 times more Saturated Fat, 50.6 times more Omega 3, 344.2 times more Omega 6, 11.3 times more Carbohydrate, 2.7 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6