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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	60.5% 58.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	97% 127g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	2.5% 1.83g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	15.2% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	9.95% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	70.2% 0.91mg	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	33.2% 133μg	17.4% 69.5μg	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	124% 112mg	70.8% 63.7mg	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	16% 2.42mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	47.3% 56.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	11% 111mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	43.7% 0.39mg	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	20% 1.6mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	24% 0.55mg	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% 99mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.11% 4.15g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 2.4 times more Vitamin B2, 1.9 times more Vitamin B9, 1.8 times more Vitamin C and 2.8 times more Vitamin K than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 1.3 times more Vitamin A, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 4.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, plantain chips, salted have similar amounts of Vitamin B1 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Chopped Broccoli, Unprepared has 6.2 times more Calcium, 7 times more Selenium, 1.3 times more Zinc and 43.8 times more Water than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 5.2 times more Copper, 3.9 times more Magnesium, 1.6 times more Phosphorus, 3.7 times more Potassium and 8.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, plantain chips, salted have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Omega 3, 1.5 times more Sugars and 1.2 times more Protein than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 20.4 times more Energy, 102 times more Fat, 189.5 times more Saturated Fat, 374.7 times more Omega 6 and 13.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, plantain chips, salted have similar amounts of Fiber per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.