Comparing Nutrients in 7 ounces Snacks, pita chips, salted VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, pita chips, salted	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	31.3% 907kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	8.32% 2.66g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	13% 9.45g	4.02% 2.9g	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	3.7% 2.68g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.4% 14mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	67% 268μg	15% 59.5μg	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	88.4% 79.6mg	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	92% 13.8mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	9.5% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	114% 9.1mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	28% 0.64mg	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	35% 246mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	119% 65.7μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	113% 1695mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pita chips, salted VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, pita chips, salted versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, pita chips, salted vs Boiled Spears Frozen Broccoli:

• 7 ounces of Snacks, pita chips, salted have 10.2 times more Vitamin B1, 3.8 times more Vitamin B2, 15.4 times more Vitamin B3, 1.8 times more Vitamin B5, 4.5 times more Vitamin B9 and 5.3 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, more Vitamin C and 73.4 times more Vitamin K than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Snacks, pita chips, salted as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, pita chips, salted vs Boiled Spears Frozen Broccoli:

• 7 ounces of Snacks, pita chips, salted have 3.3 times more Copper, 7.5 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 17.4 times more Selenium, 35.6 times more Sodium and 3.2 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 3 times more Calcium, 1.4 times more Potassium and 45.4 times more Water than Snacks, pita chips, salted.
• 7 ounces of Snacks, pita chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, pita chips, salted have 16.3 times more Energy, 138.2 times more Fat, 74.6 times more Saturated Fat, 2.4 times more Omega 3, 155.7 times more Omega 6, 12.7 times more Carbohydrate, 3.2 times more Sugars, 1.3 times more Fiber and 3.8 times more Protein than Boiled Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6