Comparing Nutrients in 1 kilogram Boiled Broccoli VS Snacks, potato chips, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Boiled Broccoli	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	12% 350kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	16% 2.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	500% 650g	130g per day for Men 19-50 years
Sugars	19% 14g	0% 0g	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	10.2% 7.4g	NA	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	179% 68g	38g per day for Men 19-50 years
Protein	42.5% 24g	138% 77.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	273% 43.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	196% 9.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	122% 1.58mg	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	270% 1080μg	208% 830μg	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	721% 649mg	314% 283mg	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	97% 14.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	40% 400mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	489% 4.4mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	335% 7.7mg	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	96% 670mg	249% 1740mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	341% 11600mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	369% 5540mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	318% 35mg	11mg per day for Men 19-50 years
Water	24% 893g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, potato chips, fat-free, made with olestra per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Snacks, potato chips, fat-free, made with olestra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Snacks, potato chips, fat-free, made with olestra:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, 2.3 times more Vitamin C, more Vitamin E and more Vitamin K than Snacks, potato chips, fat-free, made with olestra.
• While 1 kg of Snacks, potato chips, fat-free, made with olestra contains 5.2 times more Vitamin B1, 7.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Broccoli.
• 1 kilogram of Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Snacks, potato chips, fat-free, made with olestra:

• 1 kilogram of Boiled Broccoli has 1.8 times more Selenium and 44.6 times more Water than Snacks, potato chips, fat-free, made with olestra.
• While 1 kg of Snacks, potato chips, fat-free, made with olestra contains 7.2 times more Copper, 3.6 times more Iron, 3.3 times more Magnesium, 4 times more Manganese, 2.6 times more Phosphorus, 4 times more Potassium, 13.5 times more Sodium and 7.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, potato chips, fat-free, made with olestra contain similar levels of Calcium per one kilogram.
• 1 kilogram of Snacks, potato chips, fat-free, made with olestra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 4.1 times more Omega 3 than Snacks, potato chips, fat-free, made with olestra.
• While 1 kg of Snacks, potato chips, fat-free, made with olestra contains 7.8 times more Energy, 9.1 times more Carbohydrate, 2.1 times more Fiber and 3.3 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 6 in one kilogram.