Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	45.7% 44.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	103% 17.6g	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	103% 134g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.3% 2.4g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 1.77g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	31% 0.4mg	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	11% 43.7μg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	11% 111mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	23% 0.21mg	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	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	31% 0.71mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	41% 615mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.1% 3.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Tortilla chips, yellow, plain, salted per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Tortilla chips, yellow, plain, salted:

• 7 ounces of Frozen Chopped Broccoli have 6.5 times more Vitamin A, 2.2 times more Vitamin B2, 3 times more Vitamin B9, more Vitamin C and 135.2 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While 7 oz of Tortilla chips, yellow, plain, salted contain 2.5 times more Vitamin B1, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Tortilla chips, yellow, plain, salted:

• 7 ounces of Frozen Chopped Broccoli have 47.1 times more Water than Tortilla chips, yellow, plain, salted.
• While 7 oz of Tortilla chips, yellow, plain, salted contain 1.9 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 4.7 times more Magnesium, 4.7 times more Phosphorus, 3 times more Selenium, 12.9 times more Sodium and 3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tortilla chips, yellow, plain, salted contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Tortilla chips, yellow, plain, salted contain 19.1 times more Energy, 77 times more Fat, 63.1 times more Saturated Fat, 3 times more Omega 3, 285.4 times more Omega 6, 14.1 times more Carbohydrate, 1.6 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