Comparing Nutrients in 14 ounces Snacks, banana chips VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, banana chips	2%	55%	43%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, banana chips	Broccoli	Recommended Dietary Allowance
Energy	71% 2060kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	359% 115g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	193% 140g	9.3% 6.75g	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	NA	3.72% 2.7g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	80.4% 30.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, banana chips	Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	53.4% 0.69mg	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	14% 55.6μg	62.5% 250μg	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	27.8% 25mg	393% 354mg	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	6.35% 0.95mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, banana chips	Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	21.6% 0.19mg	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	62% 4.96mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	36.2% 0.83mg	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	31.8% 222mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	62.6% 2127mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, banana chips vs Broccoli:

• Snacks, banana chips have 1.5 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Vitamin A, 6.9 times more Vitamin B2, 4.5 times more Vitamin B9, 14.2 times more Vitamin C, 3.3 times more Vitamin E and 78.2 times more Vitamin K than Snacks, banana chips.
• Both Snacks, banana chips and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Snacks, banana chips as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, banana chips vs Broccoli:

• Snacks, banana chips have 4.2 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 7.4 times more Manganese, 1.7 times more Potassium and 1.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium, 1.7 times more Selenium, 5.5 times more Sodium and 20.8 times more Water than Snacks, banana chips.
• Both Snacks, banana chips and Raw Broccoli have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, banana chips have 15.3 times more Energy, 90.8 times more Fat, 254.1 times more Saturated Fat, 12.7 times more Omega 6, 8.8 times more Carbohydrate, 20.8 times more Sugars and 3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 6.3 times more Omega 3 than Snacks, banana chips.
• Both Snacks, banana chips and Raw Broccoli have similar amounts of Protein per 14 oz.
• Both Snacks, banana chips as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.