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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	34% 11g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	140% 23.8g	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	81.7% 106g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.93% 0.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	22% 8.33g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	99% 1.3mg	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	28.8% 115μg	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	60% 54mg	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	102% 15.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	11% 111mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	66% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	41.2% 0.95mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	76% 2588mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.072% 2.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, potato chips, lightly salted per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.1 times more Vitamin C and 3.7 times more Vitamin K than Snacks, potato chips, lightly salted.
• While 7 oz of Snacks, potato chips, lightly salted contain 3 times more Vitamin B1, 1.8 times more Vitamin B2, 11.7 times more Vitamin B3, 2.9 times more Vitamin B5, 5 times more Vitamin B6 and 6.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, potato chips, lightly salted provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.3 times more Calcium and 67.7 times more Water than Snacks, potato chips, lightly salted.
• While 7 oz of Snacks, potato chips, lightly salted contain 7.9 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus, 6.2 times more Potassium, 2.8 times more Selenium, 7.8 times more Sodium and 3.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, potato chips, lightly salted contain 21.5 times more Energy, 122 times more Fat, 124.8 times more Saturated Fat, 3.9 times more Omega 3, 386.6 times more Omega 6, 11.2 times more Carbohydrate, 1.4 times more Fiber and 2.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6