Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	1% 29kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	77.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	4.18% 3.03g	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	0.47% 0.34g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	7.9% 3g	10.5% 4g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	15.4% 0.2mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	4.1% 41mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	11.2% 0.1mg	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	9% 0.72mg	17.3% 1.38mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	16% 0.37mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.085% 3.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Snacks, tortilla chips, ranch-flavor per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Snacks, tortilla chips, ranch-flavor:

• 100 grams of Frozen Broccoli Spears have 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, more Vitamin C and 72.4 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 100 g of Snacks, tortilla chips, ranch-flavor contain 2.8 times more Vitamin B3 and 2.5 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Snacks, tortilla chips, ranch-flavor:

• 100 grams of Frozen Broccoli Spears have 28.8 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 100 g of Snacks, tortilla chips, ranch-flavor contain 3.3 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 5.4 times more Magnesium, 1.4 times more Manganese, 4.3 times more Phosphorus, 3.8 times more Selenium, 30.5 times more Sodium and 4.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, tortilla chips, ranch-flavor contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, tortilla chips, ranch-flavor contain 17.3 times more Energy, 72.4 times more Fat, 68.1 times more Saturated Fat, 1.9 times more Omega 3, 356.6 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 Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6