Comparing Nutrients in 14 ounces Boiled Broccoli VS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%

Macro Nutrients

	Boiled Broccoli	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Energy	4.8% 139kcal	69% 2004kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	78.2% 25g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	246% 42g	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	199% 259g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	22.3% 16g	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	2.2% 1.6g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 10.2g	g per day for Men 19-50 years
Fiber	34.5% 13g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	17% 9.45g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, potato chips, made from dried potatoes (preformed), multigrain	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	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	77% 1mg	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	16% 63.5μg	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	3.1% 2.78mg	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	240% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Calcium	16% 159mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	62% 0.56mg	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	42% 3.37mg	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	131% 3.02mg	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	72% 504mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B2, 6.8 times more Vitamin B9, 92.7 times more Vitamin C and 19.3 times more Vitamin K than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 2.1 times more Vitamin B1, 4.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 6.3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, potato chips, made from dried potatoes (preformed), multigrain have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained Broccoli as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• Boiled and Drained Broccoli has 1.5 times more Calcium and 39.3 times more Water than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 2.3 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus, 5.3 times more Selenium, 13.3 times more Sodium and 2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, potato chips, made from dried potatoes (preformed), multigrain have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 2.8 times more Omega 3, 1.9 times more Fructose and 1.2 times more Fiber than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 14.4 times more Energy, 60.3 times more Fat, 79.8 times more Saturated Fat, 207 times more Omega 6, 9.1 times more Carbohydrate, 2.9 times more Sugars and 2.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.