Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Snacks, corn-based, extruded, chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, corn-based, extruded, chips, barbecue-flavor	5%	54%	41%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Energy	0.9% 26kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	33.7% 32.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	43.2% 56.2g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	5% 2.8g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	17.7% 0.23mg	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	16.8% 67μg	9.75% 39μg	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	62.7% 56.4mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	5.6% 56mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	18.4% 0.17mg	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	10% 0.81mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	33.7% 0.77mg	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	7.14% 50mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	6.94% 236mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	51% 763mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	9.64% 1.06mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Vitamin A, 2 times more Vitamin B5, 1.7 times more Vitamin B9 and 33.2 times more Vitamin C than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While Snacks, corn-based, extruded, chips, barbecue-flavor contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• Frozen Chopped Broccoli, Unprepared has 76.2 times more Water than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While Snacks, corn-based, extruded, chips, barbecue-flavor contain 2.3 times more Calcium, 4.4 times more Copper, 1.9 times more Iron, 4.3 times more Magnesium, 2.6 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Selenium, 31.8 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, corn-based, extruded, chips, barbecue-flavor have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, corn-based, extruded, chips, barbecue-flavor contain 20.1 times more Energy, 112.8 times more Fat, 101.4 times more Saturated Fat, 11.7 times more Omega 3, 481.9 times more Omega 6, 11.8 times more Carbohydrate, 1.7 times more Fiber and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.