Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Frozen Broccoli Spears	Salted Soy Chips	Recommended Dietary Allowance
Energy	1% 29kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	7.58% 7.35g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	21.3% 3.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	41% 53g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	2.5% 1.8g	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	7.9% 3g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Salted Soy Chips	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	39.5% 0.51mg	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	23.5% 94μg	60% 240μg	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	76% 68.3mg	0% 0mg	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	9% 1.35mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Salted Soy Chips	Recommended Dietary Allowance
Calcium	4.1% 41mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	273% 2.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	9% 0.72mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	88.7% 2.04mg	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	8.43% 59mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	56% 842mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Salted Soy Chips per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Salted Soy Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Salted Soy Chips:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 8.5 times more Vitamin K than Salted Soy Chips.
• While 100 g of Salted Soy Chips or Crisps Snacks contain 4.6 times more Vitamin B1, 3.1 times more Vitamin B2, 6.4 times more Vitamin B3, 5.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Frozen Broccoli Spears.
• 100 grams of Salted Soy Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Salted Soy Chips:

• 100 grams of Frozen Broccoli Spears have 8.4 times more Phosphorus, 35.7 times more Potassium and 10.7 times more Water than Salted Soy Chips.
• While 100 g of Salted Soy Chips or Crisps Snacks contain 4.2 times more Calcium, 68.2 times more Copper, 7.2 times more Iron, 10.6 times more Magnesium, 8 times more Manganese, 6.4 times more Selenium, 49.5 times more Sodium and 4.4 times more Zinc than Frozen Broccoli Spears.
• 100 grams of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Salted Soy Chips or Crisps Snacks contain 13.3 times more Energy, 21.6 times more Fat, 21.2 times more Saturated Fat, 3.2 times more Omega 3, 97.9 times more Omega 6, 9.9 times more Carbohydrate and 8.7 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Salted Soy Chips offer comparable quantities of Sugars and Fiber per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6