Comparing Nutrients in 14 ounces Broccoli VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Broccoli	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	4.65% 135kcal	64.6% 1873kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	84.6% 82g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	35% 11g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	57.3% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	246% 41.8g	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	207% 269g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	4.27% 3.1g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 3.1g	g per day for Men 19-50 years
Fiber	27% 10.3g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	20% 11g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, tortilla chips, plain, white corn, salted	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	46.3% 0.56mg	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	20.8% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	54.6% 0.71mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59.5% 1.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	0% 0mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	18.7% 187mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	42.8% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.15% 206μg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	67% 1.54mg	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	128% 893mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Snacks, tortilla chips, plain, white corn, salted:

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B2, 1.9 times more Vitamin B5, 5.3 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin K than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 2 times more Vitamin B1, 1.3 times more Vitamin B3, more Vitamin B12 and 4.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Snacks, tortilla chips, plain, white corn, salted:

• Raw Broccoli has 1.7 times more Potassium and 33.8 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 2.3 times more Calcium, 2 times more Copper, 2.1 times more Iron, 4 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Selenium, 9.9 times more Sodium and 3.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.2 times more Sugars than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 13.9 times more Energy, 55.9 times more Fat, 24.7 times more Saturated Fat, 3.7 times more Omega 3, 214.7 times more Omega 6, 10.2 times more Carbohydrate, 2.1 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.