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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, potato chips, plain, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	36.4% 1056kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	69.5% 67.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	21% 6.75g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	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	82% 107g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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	% 0.65g	NA	g per day for Men 19-50 years
Fiber	16% 6.15g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, 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	35.2% 0.42mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.45mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	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	14.4% 57.5μg	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	47.6% 43mg	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	138% 20.7mg	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, plain, salted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	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	31.8% 2.54mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	43.4% 304mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	70% 2373mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	69.7% 1046mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	4.9% 181g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, plain, salted have 4 times more Vitamin B1, 10.1 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6 and 8.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.3 times more Vitamin B9, 2.6 times more Vitamin C and 3.7 times more Vitamin K than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 7 oz.
• Both Snacks, potato chips, plain, 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, plain, salted vs Frozen Chopped Broccoli:

• Snacks, potato chips, plain, salted have 6.2 times more Copper, 1.6 times more Iron, 3.5 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus, 5.6 times more Potassium, 22 times more Sodium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.7 times more Calcium and 49.2 times more Water than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato chips, plain, salted have 20.5 times more Energy, 117.2 times more Fat, 77.3 times more Saturated Fat, 3.4 times more Omega 3, 255 times more Omega 6, 11.3 times more Carbohydrate and 2.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.1 times more Sugars and more Fructose than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 7 oz.
• Both Snacks, potato chips, plain, salted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.