Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Frozen Broccoli Spears	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	2% 57.5kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.27% 1.7g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	122% 159g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.83% 1.33g	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	NA	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	NA	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	11% 6.07g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	68.4% 1026mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Tortilla chips, low fat, baked without fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Tortilla chips, low fat, baked without fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Tortilla chips, low fat, baked without fat:

• 7 ounces of Frozen Broccoli Spears have 11.4 times more Vitamin A, 5.9 times more Vitamin B9, 341.5 times more Vitamin C, 1.8 times more Vitamin E and 507 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• While 7 oz of Tortilla chips, low fat, baked without fat contain 3.1 times more Vitamin B1 and 2.5 times more Vitamin B2 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tortilla chips, low fat, baked without fat provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Tortilla chips, low fat, baked without fat:

• 7 ounces of Frozen Broccoli Spears have 53.3 times more Water than Tortilla chips, low fat, baked without fat.
• While 7 oz of Tortilla chips, low fat, baked without fat contain 3.9 times more Calcium, 3.1 times more Copper, 2.2 times more Iron, 6.1 times more Magnesium, 5.4 times more Phosphorus, 8.3 times more Selenium, 30.4 times more Sodium and 3.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tortilla chips, low fat, baked without fat contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Omega 3 and 2.2 times more Sugars than Tortilla chips, low fat, baked without fat.
• While 7 oz of Tortilla chips, low fat, baked without fat contain 15.4 times more Energy, 16.8 times more Fat, 16.3 times more Saturated Fat, 68.2 times more Omega 6, 15 times more Carbohydrate, 1.8 times more Fiber and 3.6 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6