Comparing Nutrients in 14 ounces Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Boiled Broccoli	Recommended Dietary Allowance
Energy	67% 1949kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	86.4% 83.8g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	22% 28.5g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	7.6% 5.5g	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	0.71% 0.52g	4.05% 2.94g	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	% 0.64g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 27.4g	% 0.32g	g per day for Men 19-50 years
Fiber	92% 35g	34.5% 13g	38g per day for Men 19-50 years
Protein	56.3% 31.6g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	25% 99μg	107% 429μg	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	0% 0mg	286% 258mg	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	186% 28mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	86.3% 6.9mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	33.5% 0.77mg	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	126% 881mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	88% 48.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	112% 1679mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Boiled Broccoli:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 2.2 times more Vitamin B1, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.9 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 6.2 times more Vitamin B2, 4.3 times more Vitamin B9, more Vitamin C and 58.8 times more Vitamin K than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 14 oz.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Boiled Broccoli:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 3.7 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 6.8 times more Manganese, 3.3 times more Phosphorus, 7.6 times more Selenium, 10.3 times more Sodium and 3.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Calcium, 1.3 times more Potassium and 43.8 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.

Comparison of macro-nutrients per 14 ounces:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 14 times more Energy, 51.5 times more Fat, 27.4 times more Saturated Fat, 125.9 times more Omega 6, 9.4 times more Carbohydrate, 5.2 times more Sugars, 2.7 times more Fiber and 3.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Omega 3 and 5.7 times more Fructose than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.