Comparing Nutrients in 7 ounces Snacks, potato sticks VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, potato sticks	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	35.7% 1036kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	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	81.4% 106g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Cooked Chopped 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	16% 0.19mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	20% 79.4μg	27.8% 111μg	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	104% 94mg	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	121% 18mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	7.5% 0.067mg	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	56.3% 4.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	19.2% 0.44mg	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	48.8% 341mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	72% 2455mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	83.7% 1256mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato sticks VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Snacks, potato sticks vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Snacks, potato sticks have 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 10.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 6.9 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.4 times more Vitamin B9 and 4 times more Vitamin K than Snacks, potato sticks.
• Both Snacks, potato sticks and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Snacks, potato sticks have insufficient amounts of Vitamin A
• Both Snacks, potato sticks as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, potato sticks vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Snacks, potato sticks have 9.3 times more Copper, 3.7 times more Iron, 4.9 times more Magnesium, 1.9 times more Manganese, 3.5 times more Phosphorus, 8.7 times more Potassium, 11.6 times more Selenium, 57.5 times more Sodium and 3.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Calcium and 41.2 times more Water than Snacks, potato sticks.
• 7 ounces of Snacks, potato sticks lack sufficient amounts of Calcium
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, potato sticks have 18.6 times more Energy, 286.7 times more Fat, 493.3 times more Saturated Fat, 1.7 times more Omega 3, 1369.2 times more Omega 6, 10 times more Carbohydrate and 2.2 times more Protein than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 6.7 times more Sugars than Snacks, potato sticks.
• Both Snacks, potato sticks and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6