Comparing Nutrients in 7 ounces Snacks, potato chips, lightly salted VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, potato chips, lightly salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	38.3% 1111kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	140% 23.8g	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	81.7% 106g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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% 0g	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	% 0g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	24% 13.3g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	28.8% 115μg	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	60% 54mg	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	102% 15.3mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	35.5% 2.84mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	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	42% 294mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.072% 2.68g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, potato chips, lightly salted vs Frozen Chopped Broccoli:

• Snacks, potato chips, lightly salted have 3 times more Vitamin B1, 1.8 times more Vitamin B2, 11.7 times more Vitamin B3, 2.9 times more Vitamin B5, 5 times more Vitamin B6 and 6.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.1 times more Vitamin C and 3.7 times more Vitamin K than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 7 oz.
• Both Snacks, potato chips, lightly salted 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, potato chips, lightly salted vs Frozen Chopped Broccoli:

• Snacks, potato chips, lightly salted have 7.9 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus, 6.2 times more Potassium, 2.8 times more Selenium, 7.8 times more Sodium and 3.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Calcium and 67.7 times more Water than Snacks, potato chips, lightly salted.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato chips, lightly salted have 21.5 times more Energy, 122 times more Fat, 124.8 times more Saturated Fat, 3.9 times more Omega 3, 386.6 times more Omega 6, 11.2 times more Carbohydrate, 1.4 times more Fiber and 2.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Sugars and more Fructose than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.