Comparing Nutrients in 7 ounces Snacks, potato chips, made from dried potatoes, reduced fat VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, reduced fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	34.4% 996kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	53.5% 52g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	42% 13.4g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	99% 129g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	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	0.44% 0.32g	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	% 0.77g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	16% 9.05g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, reduced fat	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	35% 0.42mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	13.4% 53.6μg	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	26.5% 24mg	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	29% 4.33mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, reduced fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	33.7% 0.3mg	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	27.5% 2.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	36.6% 256mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, potato chips, made from dried potatoes, reduced fat vs Frozen Chopped Broccoli:

• Snacks, potato chips, made from dried potatoes, reduced fat have 4 times more Vitamin B1, 7.6 times more Vitamin B3, 3 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 6.4 times more Vitamin B2, 2.5 times more Vitamin B9, 4.7 times more Vitamin C and 11.3 times more Vitamin K than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat 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, made from dried potatoes, reduced fat vs Frozen Chopped Broccoli:

• Snacks, potato chips, made from dried potatoes, reduced fat have 4 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 1.2 times more Manganese, 2.6 times more Phosphorus, 3.6 times more Potassium, 18.8 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium and 41.2 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato chips, made from dried potatoes, reduced fat have 19.3 times more Energy, 90.1 times more Fat, 153.6 times more Saturated Fat, 391.1 times more Omega 6, 13.5 times more Carbohydrate and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Omega 3, 2.1 times more Sugars and 5.2 times more Fructose than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 7 oz.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.