Comparing Nutrients in 7 ounces Snacks, tortilla chips, ranch-flavor VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	34.3% 994kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	8.3% 6g	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	0.93% 0.67g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 2.12g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	NA	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	26.6% 266mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	34.2% 2.74mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	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	71.4% 500mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, ranch-flavor vs Cooked Chopped Frozen Broccoli:

• Snacks, tortilla chips, ranch-flavor have 2.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Vitamin B2, more Vitamin C and 62.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for Snacks, tortilla chips, ranch-flavor vs Cooked Chopped Frozen Broccoli:

• Snacks, tortilla chips, ranch-flavor have 4.1 times more Calcium, 3 times more Copper, 2.3 times more Iron, 6.7 times more Magnesium, 1.6 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium, 10.4 times more Selenium, 47.2 times more Sodium and 5.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 28.9 times more Water than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 7 ounces:

• Snacks, tortilla chips, ranch-flavor have 17.9 times more Energy, 205.3 times more Fat, 196.6 times more Saturated Fat, 5.6 times more Omega 3, 1015 times more Omega 6, 11.7 times more Carbohydrate, 2.1 times more Sugars, 1.3 times more Fiber and 2.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Snacks, tortilla chips, ranch-flavor as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 7 oz.