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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Snacks, tortilla chips, ranch-flavor	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	13.5% 0.18mg	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	NA	23.5% 94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76% 68.3mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	13.4% 134mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	4% 0.036mg	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	17.3% 1.38mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	11% 0.26mg	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	36% 252mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	2.45% 91g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Snacks, tortilla chips, ranch-flavor have 2.8 times more Vitamin B3 and 2.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 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.
• Both Snacks, tortilla chips, ranch-flavor and Frozen Broccoli Spears 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 Snacks, tortilla chips, ranch-flavor vs Frozen Broccoli Spears:

• 100 grams of Snacks, tortilla chips, ranch-flavor have 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.
• While 100 g of Frozen Broccoli Spears contain 28.8 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Frozen Broccoli Spears contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, tortilla chips, ranch-flavor have 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