Comparing Nutrients in 14 ounces Snacks, taro chips VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, taro chips	Boiled Broccoli	Recommended Dietary Allowance
Energy	68% 1977kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	79.8% 25.5g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	299% 51g	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	208% 270g	22% 28.5g	130g per day for Men 19-50 years
Sugars	21% 15g	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	NA	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	34.5% 13g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	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	20% 79.4μg	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	22% 20mg	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	300% 45mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.5% 71.4μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Boiled Broccoli	Recommended Dietary Allowance
Calcium	24% 238mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	59.5% 4.76mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	0.17% 0.004mg	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	74.3% 520mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	88% 2997mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	90% 1357mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.57% 354g	3700g per day for Men 19-50 years

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

• Snacks, taro chips have 2.8 times more Vitamin B1, 2.2 times more Vitamin B6 and 7.8 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11 times more Vitamin A, 4.2 times more Vitamin B2, 5.4 times more Vitamin B9, 13 times more Vitamin C and 7.8 times more Vitamin K than Snacks, taro chips.
• Both Snacks, taro chips and Boiled and Drained Broccoli have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Snacks, taro chips 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, taro chips vs Boiled Broccoli:

• Snacks, taro chips have 1.5 times more Calcium, 4.6 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium and 8.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 194 times more Manganese and 44.6 times more Water than Snacks, taro chips.
• Both Snacks, taro chips and Boiled and Drained Broccoli have similar amounts of Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, taro chips have 14.2 times more Energy, 60.7 times more Fat, 81.4 times more Saturated Fat, 251.4 times more Omega 6, 9.5 times more Carbohydrate, 2.7 times more Sugars and 2.2 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Omega 3 than Snacks, taro chips.
• Both Snacks, taro chips and Boiled and Drained Broccoli have similar amounts of Protein per 14 oz.
• Both Snacks, taro chips as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.