Comparing Nutrients in 14 ounces Snacks, potato chips, plain, salted VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, potato chips, plain, salted	Boiled Broccoli	Recommended Dietary Allowance
Energy	73% 2111kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	185% 31.4g	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	164% 214g	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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% 0g	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	% 0g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.32g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.4% 0.85mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	28.8% 115μg	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	95% 85.7mg	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	277% 41.5mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.7μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	6.1% 243μg	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	63.5% 5.1mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	86.7% 607mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	140% 4747mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	139% 2092mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, potato chips, plain, salted vs Boiled Broccoli:

• Snacks, potato chips, plain, salted have 3.4 times more Vitamin B1, 8.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 7.2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B2, 3.7 times more Vitamin B9, 3 times more Vitamin C and 6.4 times more Vitamin K than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted 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, potato chips, plain, salted vs Boiled Broccoli:

• Snacks, potato chips, plain, salted have 3.8 times more Copper, 15.3 times more Fluoride, 1.9 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 4.1 times more Potassium, 1.6 times more Selenium, 12.9 times more Sodium and 2.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Calcium and 48 times more Water than Snacks, potato chips, plain, salted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, plain, salted have 15.2 times more Energy, 82.9 times more Fat, 43 times more Saturated Fat, 3 times more Omega 3, 155 times more Omega 6, 7.5 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.2 times more Sugars and more Fructose than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Boiled and Drained Broccoli have similar amounts of Fiber per 14 oz.
• Both Snacks, potato chips, plain, salted as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.