Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Salted Soy Chips	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	6.83% 2.2g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	42.3% 7.2g	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% 105g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	4.93% 3.57g	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	NA	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	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Salted Soy Chips	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	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	78.3% 1mg	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	119% 476μg	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	0% 0mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Salted Soy Chips	Recommended Dietary Allowance
Calcium	11% 111mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	542% 4.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	176% 4.05mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	0.41% 14mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	111% 1671mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Salted Soy Chips per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Salted Soy Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Salted Soy Chips:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C, 1.2 times more Vitamin E and 6.8 times more Vitamin K than Salted Soy Chips.
• While 7 oz of Salted Soy Chips or Crisps Snacks contain 6.3 times more Vitamin B1, 3.6 times more Vitamin B2, 6.3 times more Vitamin B3, 5 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Salted Soy Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Salted Soy Chips:

• 7 ounces of Frozen Chopped Broccoli have 7.1 times more Phosphorus, 30.3 times more Potassium and 10.8 times more Water than Salted Soy Chips.
• While 7 oz of Salted Soy Chips or Crisps Snacks contain 3.1 times more Calcium, 64.6 times more Copper, 6.4 times more Iron, 9.4 times more Magnesium, 6.9 times more Manganese, 4.3 times more Selenium, 35.1 times more Sodium and 3.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Salted Soy Chips or Crisps Snacks contain 14.8 times more Energy, 25.3 times more Fat, 25 times more Saturated Fat, 3.8 times more Omega 3, 116.8 times more Omega 6, 11.1 times more Carbohydrate, 1.3 times more Sugars and 9.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Salted Soy Chips offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6