Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	8.32% 2.66g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	104% 135g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	13% 9.45g	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	3.7% 2.68g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	20% 7.54g	38g per day for Men 19-50 years
Protein	11% 6.15g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	87.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	16.6% 0.22mg	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	27.8% 111μg	67% 268μg	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	88.4% 79.6mg	0% 0mg	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	17.5% 2.6mg	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.005% 0.2μg	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	15% 1.2mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	56.6% 1.3mg	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	14% 97mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	119% 65.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	113% 1695mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Snacks, pita chips, salted:

• Boiled Chopped Frozen Broccoli has more Vitamin A, more Vitamin C and 73.4 times more Vitamin K than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 10.2 times more Vitamin B1, 3.8 times more Vitamin B2, 15.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.4 times more Vitamin B9 and 5.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snacks, pita chips, salted have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, pita chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Snacks, pita chips, salted:

• Boiled Chopped Frozen Broccoli has 1.9 times more Calcium and 45.4 times more Water than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 4.1 times more Copper, 7.5 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 2.5 times more Phosphorus, 47.3 times more Selenium, 77.6 times more Sodium and 3.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snacks, pita chips, salted have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, pita chips, salted contain 16.3 times more Energy, 126.7 times more Fat, 74.6 times more Saturated Fat, 2.4 times more Omega 3, 155.7 times more Omega 6, 12.8 times more Carbohydrate, 3.2 times more Sugars, 1.3 times more Fiber and 3.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, pita chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.