Comparing Nutrients in 100 grams Snacks, corn-based, extruded, chips, plain VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	18.6% 539kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	4.12% 5.36g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	2.03% 1.47g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	7.9% 3g	38g per day for Men 19-50 years
Protein	11% 6.17g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10% 0.13mg	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	2% 8μg	7.5% 30μg	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	0% 0mg	44.6% 40mg	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	48.2% 7.23mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.25% 6.3μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 138mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	4.78% 0.043mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	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	15% 1.2mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	14% 0.33mg	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	27.7% 194mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	4.24% 144mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	34.3% 514mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.029% 1.07g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, plain VS Boiled Spears Frozen Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, corn-based, extruded, chips, plain versus 100 g of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, corn-based, extruded, chips, plain vs Boiled Spears Frozen Broccoli:

• 100 grams of Snacks, corn-based, extruded, chips, plain have 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.5 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 17 times more Vitamin A, 1.4 times more Vitamin B5, 3.8 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, corn-based, extruded, chips, plain as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Snacks, corn-based, extruded, chips, plain vs Boiled Spears Frozen Broccoli:

• 100 grams of Snacks, corn-based, extruded, chips, plain have 2.7 times more Calcium, 2.3 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 3.5 times more Phosphorus, 4 times more Selenium, 21.4 times more Sodium and 4.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 84.8 times more Water than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Boiled Spears Frozen Broccoli contain similar levels of Manganese and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, corn-based, extruded, chips, plain have 19.3 times more Energy, 303.3 times more Fat, 240.6 times more Saturated Fat, 6.6 times more Omega 3, 1241.2 times more Omega 6, 10.7 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 5.4 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6