Comparing Nutrients in 100 grams Snacks, tortilla chips, taco-flavor VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, taco-flavor	6%	43%	51%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, tortilla chips, taco-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	16.6% 480kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.64g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	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	48.5% 63g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	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	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	14% 5.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	14% 7.9g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, taco-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5% 45μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	5.25% 21μg	14% 56μg	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	1% 0.9mg	44.6% 40mg	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	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, taco-flavor	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	3.78% 0.034mg	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	25.3% 2.02mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	9.7% 0.22mg	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	34% 239mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	52.5% 787mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, tortilla chips, taco-flavor vs Cooked Chopped Frozen Broccoli:

• Snacks, tortilla chips, taco-flavor have 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, 4.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.7 times more Vitamin B9 and 44.6 times more Vitamin C than Snacks, tortilla chips, taco-flavor.
• Both Snacks, tortilla chips, taco-flavor and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin A and Vitamin B5 per 100 g.
• Both Snacks, tortilla chips, taco-flavor as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Snacks, tortilla chips, taco-flavor vs Cooked Chopped Frozen Broccoli:

• Snacks, tortilla chips, taco-flavor have 4.7 times more Calcium, 5.5 times more Copper, 3.3 times more Iron, 6.8 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 1.5 times more Potassium, 9.6 times more Selenium, 71.5 times more Sodium and 4.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 56.7 times more Water than Snacks, tortilla chips, taco-flavor.

Comparison of macro-nutrients per 100 grams:

• Snacks, tortilla chips, taco-flavor have 17.1 times more Energy, 201.7 times more Fat, 257.8 times more Saturated Fat, 3.3 times more Omega 3, 247.7 times more Omega 6, 11.8 times more Carbohydrate, 1.8 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Snacks, tortilla chips, taco-flavor as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.