Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Snacks, tortilla chips, low fat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, tortilla chips, low fat, unsalted	11%	12%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	5.27% 1.7g	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	29.5% 5g	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	122% 159g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	2.33% 1.7g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	27.5% 0.36mg	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	7.94% 31.8μg	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	0.44% 0.4mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Calcium	11% 111mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	24.3% 0.22mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	NA	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, tortilla chips, low fat, unsalted per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Snacks, tortilla chips, low fat, unsalted:

• 7 ounces of Frozen Chopped Broccoli have 13 times more Vitamin A, 4.2 times more Vitamin B9, 282 times more Vitamin C and 3.9 times more Vitamin K than Snacks, tortilla chips, low fat, unsalted.
• While 7 oz of Snacks, tortilla chips, low fat, unsalted contain 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.9 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, tortilla chips, low fat, unsalted provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Snacks, tortilla chips, low fat, unsalted:

• 7 ounces of Frozen Chopped Broccoli have 53.8 times more Water than Snacks, tortilla chips, low fat, unsalted.
• While 7 oz of Snacks, tortilla chips, low fat, unsalted contain 2.8 times more Calcium, 2.9 times more Copper, 2 times more Iron, 5.4 times more Magnesium, 6.4 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium and 2.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Omega 3 than Snacks, tortilla chips, low fat, unsalted.
• While 7 oz of Snacks, tortilla chips, low fat, unsalted contain 16 times more Energy, 19.7 times more Fat, 19.3 times more Saturated Fat, 81.4 times more Omega 6, 16.8 times more Carbohydrate, 1.8 times more Fiber and 3.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6