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

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, taro chips	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	24.3% 706kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.1g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	74.3% 97g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.2g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.8% 0.62mg	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	7.1% 28.3μg	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	7.87% 7.1mg	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	107% 16mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.5μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.5% 85mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	21.3% 1.7mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	0.062% 0.001mg	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	26.5% 186mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.5% 130g	3700g per day for Men 19-50 years

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

• Snacks, taro chips have 3.3 times more Vitamin B1, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 9.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.4 times more Vitamin A, 3.3 times more Vitamin B2, 3.4 times more Vitamin B9, 11.3 times more Vitamin C and 4.5 times more Vitamin K than Snacks, taro chips.
• Both Snacks, taro chips and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 5 oz.
• Both Snacks, taro chips 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, taro chips vs Frozen Chopped Broccoli:

• Snacks, taro chips have 7.4 times more Copper, 1.5 times more Iron, 4.7 times more Magnesium, 2.6 times more Phosphorus, 3.6 times more Potassium and 14.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 294 times more Manganese, 1.6 times more Selenium, 1.3 times more Zinc and 45.7 times more Water than Snacks, taro chips.
• Both Snacks, taro chips and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, taro chips have 19.2 times more Energy, 85.9 times more Fat, 146.1 times more Saturated Fat, 413.5 times more Omega 6, 14.2 times more Carbohydrate, 2.8 times more Sugars and 2.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Omega 3 than Snacks, taro chips.
• Both Snacks, taro chips and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 5 oz.
• Both Snacks, taro chips as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.