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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	4.65% 135kcal	74.6% 2163kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	144% 140g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	169% 220g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	% 1.7g	g per day for Men 19-50 years
Fiber	27% 10.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	20% 11g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	363% 54.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	18.7% 187mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	60% 0.54mg	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	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	74.4% 2528mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B2, 3.3 times more Vitamin B9, 74.3 times more Vitamin C and 14.1 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 3 times more Vitamin B1, 4.2 times more Vitamin B3, 2.8 times more Vitamin B6 and 17.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin B5 per 14 oz.
• Both Raw 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 Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Raw Broccoli has 2.8 times more Calcium, 6.3 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 2.8 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium, 16 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.2 times more Sugars than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 16 times more Energy, 95.4 times more Fat, 75.8 times more Saturated Fat, 315.1 times more Omega 6, 8.3 times more Carbohydrate and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Raw Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.