Comparing Nutrients in 5 ounces Snack, potato chips, made from dried potatoes, plain VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snack, potato chips, made from dried potatoes, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	26.6% 773kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.4% 78.5g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	1.5% 1.08g	2.64% 1.9g	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	0.33% 0.24g	1.62% 1.18g	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	% 0.099g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 0.61g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Snack, potato chips, made from dried potatoes, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.8% 0.7mg	14% 0.18mg	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	6.73% 27μg	23.7% 95μg	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	1.9% 1.7mg	89% 80mg	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	130% 19.4mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.5% 10.2μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, potato chips, made from dried potatoes, plain	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	6% 0.054mg	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	14% 1.13mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	18% 0.42mg	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	22.3% 156mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.091% 3.36g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snack, potato chips, made from dried potatoes, plain vs Frozen Chopped Broccoli:

• Snack, potato chips, made from dried potatoes, plain have 4 times more Vitamin B1, 5.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.8 times more Vitamin B6 and 11.2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.4 times more Vitamin B2, 3.5 times more Vitamin B9, 47 times more Vitamin C and 11.3 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snack, potato chips, made from dried potatoes, plain vs Frozen Chopped Broccoli:

• Snack, potato chips, made from dried potatoes, plain have 3.6 times more Copper, 2.2 times more Magnesium, 2.2 times more Phosphorus, 3 times more Potassium, 22 times more Sodium and 1.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Calcium, 7 times more Selenium and 38.6 times more Water than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snack, potato chips, made from dried potatoes, plain have 21 times more Energy, 121.7 times more Fat, 196.4 times more Saturated Fat, 498 times more Omega 6, 11.6 times more Carbohydrate and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Omega 3, 1.8 times more Sugars and 4.9 times more Fructose than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 5 oz.
• Both Snack, potato chips, made from dried potatoes, plain as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.