Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Snacks, potato chips, made from dried potatoes, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	53.5% 52g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	42% 13.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	142% 24g	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	99% 129g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	1.72% 1.25g	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	0.44% 0.32g	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	% 0.77g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, potato chips, made from dried potatoes, reduced fat	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	63% 0.82mg	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	13.4% 53.6μg	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	26.5% 24mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	11% 111mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	33.7% 0.3mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	31% 0.72mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	59.5% 893mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, potato chips, made from dried potatoes, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Snacks, potato chips, made from dried potatoes, reduced fat 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, made from dried potatoes, reduced fat:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 6.4 times more Vitamin B2, 2.5 times more Vitamin B9, 4.7 times more Vitamin C and 11.3 times more Vitamin K than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 7 oz of Snacks, potato chips, made from dried potatoes, reduced fat contain 4 times more Vitamin B1, 7.6 times more Vitamin B3, 3 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, potato chips, made from dried potatoes, reduced fat 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, made from dried potatoes, reduced fat:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Calcium and 41.2 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 7 oz of Snacks, potato chips, made from dried potatoes, reduced fat contain 4 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 2.6 times more Phosphorus, 3.6 times more Potassium, 18.8 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, potato chips, made from dried potatoes, reduced fat contain similar levels of Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.4 times more Omega 3 than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 7 oz of Snacks, potato chips, made from dried potatoes, reduced fat contain 19.3 times more Energy, 90.1 times more Fat, 153.6 times more Saturated Fat, 391.1 times more Omega 6, 13.5 times more Carbohydrate and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, potato chips, made from dried potatoes, reduced fat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6