Comparing Nutrients in 14 ounces Broccoli Raab VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	3% 87.3kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	44% 14g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	308% 52.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	192% 249g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	16.6% 12g	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	0.93% 0.67g	1.86% 1.35g	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	% 0.4g	% 1.75g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 4.25g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	41.8% 16g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	61% 0.79mg	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	82.4% 329μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43% 6.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	43% 429mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	44.5% 0.4mg	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	106% 8.5mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	63% 1.45mg	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	41.4% 290mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, tortilla chips, ranch-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Broccoli Raab have 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin C and 160 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 1.9 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Broccoli Raab vs Snacks, tortilla chips, ranch-flavor:

• 14 ounces of Broccoli Raab have 1.6 times more Iron and 29.5 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 14 oz of Snacks, tortilla chips, ranch-flavor contain 2.4 times more Copper, 4 times more Magnesium, 3.5 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Selenium, 15.7 times more Sodium and 1.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, tortilla chips, ranch-flavor contain similar levels of Calcium and Manganese per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, tortilla chips, ranch-flavor contain 22.8 times more Energy, 50.3 times more Fat, 42.6 times more Saturated Fat, 455 times more Omega 6, 22 times more Carbohydrate, 8 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6