Comparing Nutrients in 14 ounces Snacks, tortilla chips, plain, white corn, salted VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Broccoli	Recommended Dietary Allowance
Energy	64.6% 1873kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	84.6% 82g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	57.3% 0.92g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	246% 41.8g	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	207% 269g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	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	0% 0g	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	% 0g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 0.4g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	50.3% 28g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	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	46.3% 0.56mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.33mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	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	12% 47.6μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	59.5% 1.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	93% 14mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Broccoli	Recommended Dietary Allowance
Calcium	42% 421mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	5.15% 206μg	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	75.4% 6.03mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	128% 893mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, tortilla chips, plain, white corn, salted vs Broccoli:

• Snacks, tortilla chips, plain, white corn, salted have 2 times more Vitamin B1, 1.3 times more Vitamin B3, more Vitamin B12 and 4.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B2, 1.9 times more Vitamin B5, 5.3 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin K than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Raw Broccoli have similar amounts of Vitamin B6 per 14 oz.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, tortilla chips, plain, white corn, salted vs Broccoli:

• Snacks, tortilla chips, plain, white corn, salted have 2.3 times more Calcium, 2 times more Copper, 2.1 times more Iron, 4 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Selenium, 9.9 times more Sodium and 3.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Potassium and 33.8 times more Water than Snacks, tortilla chips, plain, white corn, salted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, tortilla chips, plain, white corn, salted have 13.9 times more Energy, 55.9 times more Fat, 24.7 times more Saturated Fat, 3.7 times more Omega 3, 214.7 times more Omega 6, 10.2 times more Carbohydrate, 2.1 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Sugars than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.