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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	24.5% 710kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	0.31% 0.052g	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	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	19% 190mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	5.67% 0.051mg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	15.8% 0.36mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, tortilla chips, ranch-flavor versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Snacks, tortilla chips, ranch-flavor have 2.8 times more Vitamin B3 and 2.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, more Vitamin C and 72.4 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

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

• 5 ounces of Snacks, tortilla chips, ranch-flavor have 3.3 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 5.4 times more Magnesium, 1.4 times more Manganese, 4.3 times more Phosphorus, 3.8 times more Selenium, 30.5 times more Sodium and 4.2 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 28.8 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Frozen Broccoli Spears contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, tortilla chips, ranch-flavor have 17.3 times more Energy, 72.4 times more Fat, 68.1 times more Saturated Fat, 1.9 times more Omega 3, 356.6 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 Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6