Comparing Nutrients in 14 ounces Boiled Broccoli VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Boiled Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	4.8% 139kcal	74.6% 2163kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	144% 140g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	360% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	169% 220g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	4.16% 3g	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	4.05% 2.94g	0.93% 0.67g	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	% 1.94g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 1.7g	g per day for Men 19-50 years
Fiber	34.5% 13g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	17% 9.45g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	151% 1.96mg	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	107% 429μg	19% 75.4μg	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	286% 258mg	5.3% 4.76mg	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	38.4% 5.75mg	363% 54.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	16% 159mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	45% 1.03mg	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	38% 266mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	74.4% 2528mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Boiled and Drained Broccoli has more Vitamin A, 1.8 times more Vitamin B2, 5.7 times more Vitamin B9, 54.1 times more Vitamin C and 19.6 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 3.3 times more Vitamin B1, 4.8 times more Vitamin B3, 2.5 times more Vitamin B6 and 9.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Boiled and Drained Broccoli has 2.4 times more Calcium, 4 times more Selenium and 37.7 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 2.2 times more Copper, 1.9 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 12.9 times more Sodium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 2.2 times more Omega 3, 1.8 times more Sugars and 4.4 times more Fructose than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 15.6 times more Energy, 86 times more Fat, 109.4 times more Saturated Fat, 302.7 times more Omega 6, 7.7 times more Carbohydrate and 1.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.