Comparing Nutrients in 1 kilogram Boiled Broccoli VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Boiled Broccoli	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	12% 350kcal	173% 5030kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	685% 11g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	521% 88.6g	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	502% 653g	130g per day for Men 19-50 years
Sugars	19% 14g	13.8% 10g	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	0.97% 0.7g	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	% 4.9g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 8.5g	g per day for Men 19-50 years
Fiber	87% 33g	139% 53g	38g per day for Men 19-50 years
Protein	42.5% 24g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	236% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	164% 2.13mg	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	0% 0mg	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	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	40% 400mg	174% 1740mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	581% 5.23mg	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	290% 23mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	348% 1460mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	NA	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	286% 2000mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	24% 893g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, tortilla chips, unsalted, white corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Snacks, tortilla chips, unsalted, white corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Snacks, tortilla chips, unsalted, white corn:

• 1 kilogram of Boiled Broccoli has 19.3 times more Vitamin A, 4.2 times more Vitamin B1, 1.2 times more Vitamin B2, 10.8 times more Vitamin B9, more Vitamin C and 201.6 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• While 1 kg of Snacks, tortilla chips, unsalted, white corn contains 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12 and 2.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, tortilla chips, unsalted, white corn provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Snacks, tortilla chips, unsalted, white corn:

• 1 kilogram of Boiled Broccoli has 1.4 times more Potassium, 2.7 times more Sodium and 42.7 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While 1 kg of Snacks, tortilla chips, unsalted, white corn contains 4.4 times more Calcium, 8.6 times more Copper, 3.5 times more Iron, 7 times more Magnesium, 3 times more Phosphorus, 4.2 times more Selenium and 5.5 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, tortilla chips, unsalted, white corn contains 14.4 times more Energy, 57 times more Fat, 31.1 times more Saturated Fat, 9.2 times more Omega 3, 173.7 times more Omega 6, 9.1 times more Carbohydrate, 1.6 times more Fiber and 3.3 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6