Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Snacks, potato chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	63.5% 61.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	25% 7.94g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	36.7% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	139% 23.6g	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	85.4% 111g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	15% 11g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	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	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	57.2% 0.74mg	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	31.8% 127μg	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	138% 124mg	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	58.5% 8.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	54.5% 0.49mg	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	15% 1.2mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	33.2% 0.76mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	69.2% 2354mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.13% 4.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, potato chips, barbecue-flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Snacks, potato chips, barbecue-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Snacks, potato chips, barbecue-flavor:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.6 times more Vitamin A and 5.5 times more Vitamin K than Snacks, potato chips, barbecue-flavor.
• While 7 oz of Snacks, potato chips, barbecue-flavor contain 4 times more Vitamin B1, 1.5 times more Vitamin B2, 10.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2.9 times more Vitamin B6, 1.6 times more Vitamin C and 3.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, potato chips, barbecue-flavor provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Snacks, potato chips, barbecue-flavor:

• 7 ounces of Cooked Chopped Frozen Broccoli have 36.6 times more Water than Snacks, potato chips, barbecue-flavor.
• While 7 oz of Snacks, potato chips, barbecue-flavor contain 7.3 times more Copper, 2.2 times more Iron, 4.5 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 8.4 times more Potassium, 49.5 times more Sodium and 3.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, potato chips, barbecue-flavor contain similar levels of Calcium per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, potato chips, barbecue-flavor lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, potato chips, barbecue-flavor contain 17.4 times more Energy, 258.8 times more Fat, 222.3 times more Saturated Fat, 7 times more Omega 3, 914.4 times more Omega 6, 10.5 times more Carbohydrate, 3.7 times more Sugars, 1.3 times more Fiber and 2.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6