Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, chips, unsalted VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Broccoli Raab	Recommended Dietary Allowance
Energy	76.2% 2211kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	385% 65.4g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	2.1% 1.5g	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	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	46% 17.5g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	46.8% 26g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	52.2% 0.68mg	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	6.95% 27.8μg	82.4% 329μg	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	8.8% 7.94mg	89% 80mg	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	36% 5.4mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Broccoli Raab	Recommended Dietary Allowance
Calcium	49.2% 492mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	18.5% 0.17mg	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	84.3% 6.75mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	NA	68% 1.57mg	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	104% 730mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, unsalted VS Broccoli Raab per 14 oz

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

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, chips, unsalted vs Broccoli Raab:

• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have 1.2 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.2 times more Vitamin B6 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 32.8 times more Vitamin A, 11.9 times more Vitamin B9, 10.1 times more Vitamin C and 6.7 times more Vitamin K than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin E per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A and Vitamin B9
• Both Snacks, corn-based, extruded, chips, unsalted as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, chips, unsalted vs Broccoli Raab:

• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have 5.9 times more Copper, 3.2 times more Magnesium, 2.5 times more Phosphorus and 6.7 times more Selenium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.3 times more Iron, 2.2 times more Sodium and 92.6 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Broccoli Raab contain similar levels of Calcium, Potassium and Zinc per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have 25.3 times more Energy, 68.2 times more Fat, 52.3 times more Saturated Fat, 3.2 times more Omega 3, 568.6 times more Omega 6, 20.1 times more Carbohydrate, 1.6 times more Fiber and 2.1 times more Protein than Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6