Comparing Nutrients in 14 ounces Snacks, potato sticks VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Energy	71.4% 2072kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	110% 35.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	416% 70.6g	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	163% 212g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	35.5% 13.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	39.7% 159μg	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	209% 188mg	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	241% 36mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.7μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	113% 9mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	98% 683mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	167% 2512mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.24% 8.73g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, potato sticks vs Broccoli:

• Snacks, potato sticks have 1.4 times more Vitamin B1, 7.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 11.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 1.6 times more Vitamin B9, 1.9 times more Vitamin C and 4.6 times more Vitamin K than Snacks, potato sticks.
• Both Snacks, potato sticks and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Snacks, potato sticks as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, potato sticks vs Broccoli:

• Snacks, potato sticks have 6.4 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 3.9 times more Potassium, 3.2 times more Selenium, 19.2 times more Sodium and 2.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium and 40.6 times more Water than Snacks, potato sticks.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato sticks have 15.4 times more Energy, 93 times more Fat, 77.9 times more Saturated Fat, 363.3 times more Omega 6, 8 times more Carbohydrate, 1.3 times more Fiber and 2.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 7.7 times more Sugars than Snacks, potato sticks.
• Both Snacks, potato sticks and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Snacks, potato sticks as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.