Comparing Nutrients in 5 ounces Snacks, tortilla chips, ranch-flavor VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	24.5% 710kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	5.92% 4.3g	2.87% 2.1g	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	11% 4.25g	38g per day for Men 19-50 years
Protein	18% 10g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	NA	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	63% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	19% 190mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	5.35% 0.048mg	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	24.5% 1.96mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	13.7% 0.32mg	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	51% 357mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, ranch-flavor vs Cooked Chopped Frozen Broccoli:

• Snacks, tortilla chips, ranch-flavor have 2.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Vitamin B2, more Vitamin C and 62.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 5 oz.

Comparing minerals per 5 ounces for Snacks, tortilla chips, ranch-flavor vs Cooked Chopped Frozen Broccoli:

• Snacks, tortilla chips, ranch-flavor have 4.1 times more Calcium, 3 times more Copper, 2.3 times more Iron, 6.7 times more Magnesium, 1.6 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium, 10.4 times more Selenium, 47.2 times more Sodium and 5.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 28.9 times more Water than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 5 ounces:

• Snacks, tortilla chips, ranch-flavor have 17.9 times more Energy, 205.3 times more Fat, 196.6 times more Saturated Fat, 5.6 times more Omega 3, 1015 times more Omega 6, 11.7 times more Carbohydrate, 2.1 times more Sugars, 1.3 times more Fiber and 2.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Snacks, tortilla chips, ranch-flavor as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 5 oz.