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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, taro chips	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	34% 988kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	51% 49.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	40% 12.8g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	150% 25.4g	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	10.5% 7.6g	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	37.6% 14.3g	38g per day for Men 19-50 years
Protein	11% 6.15g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	67% 0.87mg	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	9.92% 39.7μg	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	11% 9.92mg	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	150% 22.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, taro chips	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	61.7% 0.56mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	0.086% 0.002mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	44% 1498mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	45.2% 679mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, taro chips per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Snacks, taro chips 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, taro chips:

• 7 ounces of Cooked Chopped Frozen Broccoli have 7.3 times more Vitamin A, 2.8 times more Vitamin B2, 2.8 times more Vitamin B9, 8 times more Vitamin C and 4.9 times more Vitamin K than Snacks, taro chips.
• While 7 oz of Snacks, taro chips contain 3.2 times more Vitamin B1, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 8.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, taro chips provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Snacks, taro chips have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Snacks, taro chips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 223 times more Manganese and 45.4 times more Water than Snacks, taro chips.
• While 7 oz of Snacks, taro chips contain 1.8 times more Calcium, 8.2 times more Copper, 2 times more Iron, 6.5 times more Magnesium, 2.7 times more Phosphorus, 5.3 times more Potassium, 2.6 times more Selenium, 31.1 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 7 ounces of Snacks, taro chips lack sufficient amounts of Manganese

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Protein than Snacks, taro chips.
• While 7 oz of Snacks, taro chips contain 17.8 times more Energy, 207.5 times more Fat, 357.2 times more Saturated Fat, 1.4 times more Omega 3, 986.2 times more Omega 6, 12.7 times more Carbohydrate, 2.6 times more Sugars and 2.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6