Comparing Nutrients in 7 ounces Snacks, tortilla chips, ranch-flavor VS Boiled Spears Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Boiled Spears 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	0.23% 0.22g	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	8.2% 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	Boiled Spears 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	15% 59.5μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	26.6% 266mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	9.5% 0.085mg	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	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	28% 0.64mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, tortilla chips, ranch-flavor versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of 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 Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 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 Spears Frozen Broccoli provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

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

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 2.6 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 4.4 times more Magnesium, 4.6 times more Phosphorus, 1.4 times more Potassium, 3.8 times more Selenium, 21.6 times more Sodium and 4.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 28.9 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled Spears Frozen Broccoli contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 17.9 times more Energy, 223.9 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 Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6