Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Energy	1.4% 41kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	28% 8.94g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	88% 15g	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	71.2% 93g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	7.98% 5.8g	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	0.78% 0.57g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 3.64g	g per day for Men 19-50 years
Fiber	11% 4.25g	10% 3.83g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	27.5% 0.36mg	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	33.3% 133μg	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	108% 97mg	1.1% 0.99mg	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	12.8% 1.9mg	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	22.2% 0.2mg	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	12.8% 1.02mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	47% 1.08mg	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	12% 83.6mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.087% 3.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, potato chips, made from dried potatoes (preformed), multigrain per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 1.3 times more Vitamin B2, 5.9 times more Vitamin B9, 97.6 times more Vitamin C and 13.9 times more Vitamin K than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 5 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 1.8 times more Vitamin B1, 5.5 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 6.7 times more Vitamin E than Frozen Broccoli Spears.
• 5 ounces of Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• 5 ounces of Frozen Broccoli Spears have 1.6 times more Calcium and 39.9 times more Water than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 5 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 3.9 times more Copper, 2.5 times more Magnesium, 3 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 4.4 times more Selenium, 32 times more Sodium and 2.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, potato chips, made from dried potatoes (preformed), multigrain contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 2.9 times more Omega 3 than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While 5 oz of Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 17.4 times more Energy, 72.8 times more Fat, 121.3 times more Saturated Fat, 285.4 times more Omega 6, 12.2 times more Carbohydrate, 2.8 times more Sugars and 1.7 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, potato chips, made from dried potatoes (preformed), multigrain offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6