Comparing Nutrients in 7 ounces Snacks, potato chips, white, restructured, baked VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, white, restructured, baked	4%	35%	61%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, potato chips, white, restructured, baked	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	32% 931kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	37.2% 36g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.22g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	47% 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	109% 142g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	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	NA	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, white, restructured, baked	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	56.2% 0.67mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	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	0% 0μg	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	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, white, restructured, baked	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	25% 248mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	5.23% 209μg	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	20% 1.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	77.7% 544mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	42% 1431mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	71% 1064mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, white, restructured, baked VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, potato chips, white, restructured, baked versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, potato chips, white, restructured, baked vs Frozen Chopped Broccoli:

• 7 ounces of Snacks, potato chips, white, restructured, baked have 6.4 times more Vitamin B1, 8.7 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.8 times more Vitamin E than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B9, more Vitamin C and 11.3 times more Vitamin K than Snacks, potato chips, white, restructured, baked.
• 7 ounces of Snacks, potato chips, white, restructured, baked have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Snacks, potato chips, white, restructured, baked as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, potato chips, white, restructured, baked vs Frozen Chopped Broccoli:

• 7 ounces of Snacks, potato chips, white, restructured, baked have 2.2 times more Calcium, 2.7 times more Copper, 2.4 times more Magnesium, 5.5 times more Phosphorus, 3.4 times more Potassium, 2.9 times more Selenium and 22.3 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 65.3 times more Water than Snacks, potato chips, white, restructured, baked.
• Both Snacks, potato chips, white, restructured, baked and Frozen Chopped Broccoli contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, potato chips, white, restructured, baked have 18 times more Energy, 62.8 times more Fat, 59.8 times more Saturated Fat, 1.9 times more Omega 3, 130.2 times more Omega 6, 14.9 times more Carbohydrate, 3.7 times more Sugars, 1.6 times more Fiber and 1.8 times more Protein than Frozen Chopped Broccoli.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6