Comparing Nutrients in 7 ounces Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	33.6% 974kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	75% 12.7g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	3.7% 2.68g	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	0.36% 0.26g	2.27% 1.65g	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	% 0.32g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	28% 15.8g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	20% 0.26mg	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	12.4% 49.6μg	33.2% 133μg	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	0% 0mg	124% 112mg	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	93% 14mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	8.38% 0.075mg	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	43% 3.45mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	25.4% 0.58mg	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	63% 441mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	56% 839mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Frozen Chopped Broccoli:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 2.6 times more Vitamin B1, 4.5 times more Vitamin B3, 3.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 4.8 times more Vitamin B2, 2.7 times more Vitamin B9, more Vitamin C and 33.8 times more Vitamin K than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Frozen Chopped Broccoli:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 6 times more Copper, 2.1 times more Iron, 4.2 times more Magnesium, 4.5 times more Manganese, 4.4 times more Phosphorus, 4.4 times more Selenium, 17.6 times more Sodium and 3.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Calcium and 44.8 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 18.9 times more Energy, 72.8 times more Fat, 49.2 times more Saturated Fat, 207.1 times more Omega 6, 14.1 times more Carbohydrate, 5.3 times more Sugars, 2.9 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.4 times more Fructose than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 7 oz.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.