Comparing Nutrients in 5 ounces Snacks, plantain chips, salted VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, plantain chips, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	26% 753kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	43.2% 42g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	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	69.6% 90g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	NA	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	NA	% 1.06g	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	11% 98μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	12.4% 49.6μg	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	50.6% 45.5mg	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	47.6% 7.14mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.8% 40.5μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	17% 1.37mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	15.8% 111mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	32.8% 1114mg	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	19% 286mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.08% 2.96g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, plantain chips, salted vs Frozen Chopped Broccoli:

• Snacks, plantain chips, salted have 1.3 times more Vitamin A, 1.2 times more Vitamin B1, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 4.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Vitamin B2, 1.9 times more Vitamin B9, 1.8 times more Vitamin C and 2.8 times more Vitamin K than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted 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 Snacks, plantain chips, salted vs Frozen Chopped Broccoli:

• Snacks, plantain chips, salted have 5.2 times more Copper, 3.9 times more Magnesium, 1.6 times more Phosphorus, 3.7 times more Potassium and 8.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.2 times more Calcium, 7 times more Selenium, 1.3 times more Zinc and 43.8 times more Water than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, plantain chips, salted have 20.4 times more Energy, 102 times more Fat, 189.5 times more Saturated Fat, 374.7 times more Omega 6 and 13.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Omega 3 and 1.5 times more Sugars than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 5 oz.
• Both Snacks, plantain chips, salted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.