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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, taco-flavor	6%	43%	51%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, tortilla chips, taco-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	33% 953kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	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	96% 125g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	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	27.7% 10.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	28% 15.7g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, taco-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	9.92% 89.3μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.97mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	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	10.4% 41.7μg	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	2% 1.8mg	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	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, taco-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	30.8% 308mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	50% 4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	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	67.8% 474mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	104% 1562mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	4.87% 180g	3700g per day for Men 19-50 years

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

• Snacks, tortilla chips, taco-flavor have 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, 4.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.7 times more Vitamin B9 and 44.6 times more Vitamin C than Snacks, tortilla chips, taco-flavor.
• Both Snacks, tortilla chips, taco-flavor and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin A and Vitamin B5 per 7 oz.
• Both Snacks, tortilla chips, taco-flavor as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

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

• Snacks, tortilla chips, taco-flavor have 4.7 times more Calcium, 5.5 times more Copper, 3.3 times more Iron, 6.8 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 1.5 times more Potassium, 9.6 times more Selenium, 71.5 times more Sodium and 4.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 56.7 times more Water than Snacks, tortilla chips, taco-flavor.

Comparison of macro-nutrients per 7 ounces:

• Snacks, tortilla chips, taco-flavor have 17.1 times more Energy, 201.7 times more Fat, 257.8 times more Saturated Fat, 3.3 times more Omega 3, 247.7 times more Omega 6, 11.8 times more Carbohydrate, 1.8 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Snacks, tortilla chips, taco-flavor as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.