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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	8.62% 250kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	126% 2g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	24% 31g	500% 650g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	179% 68g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	138% 77.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	252% 2270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	273% 43.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	196% 9.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	118% 1180mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	489% 4.4mg	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	159% 12.7mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	117% 820mg	249% 1740mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	341% 11600mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	369% 5540mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	318% 35mg	11mg per day for Men 19-50 years
Water	24.7% 914g	0.54% 20g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Snacks, potato chips, fat-free, made with olestra:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 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 1.9 times more Vitamin B1, 2.2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, potato chips, fat-free, made with olestra provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Snacks, potato chips, fat-free, made with olestra:

• 1 kilogram of Cooked Broccoli Raab has 3.4 times more Calcium, 1.4 times more Selenium and 45.7 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 5.9 times more Copper, 1.9 times more Iron, 2.6 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium, 9.9 times more Sodium and 6.5 times more Zinc than Cooked Broccoli Raab.
• 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 Cooked Broccoli Raab has 6.9 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 11 times more Energy, 20.8 times more Carbohydrate, 2.4 times more Fiber and 2 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 6 in one kilogram.