Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	8.62% 250kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	254% 246g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	111% 35.4g	32g per day for Men 19-50 years
Omega 3	126% 2g	147% 2.35g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	776% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	483% 627g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	41.8% 30.3g	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	4.7% 3.4g	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	% 4.4g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 10.7g	g per day for Men 19-50 years
Fiber	73.7% 28g	105% 40g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	128% 72g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	252% 2270μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	154% 2mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	411% 370mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	169% 25.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	118% 1180mg	134% 1340mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	112% 1mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	159% 3.65mg	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	360% 2520mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	76% 2590mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	346% 5190mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	24.7% 914g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, tortilla chips, ranch-flavor per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Snacks, tortilla chips, ranch-flavor:

• 1 kilogram of Cooked Broccoli Raab has 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin C and 182.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 1 kg of Snacks, tortilla chips, ranch-flavor contains 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Snacks, tortilla chips, ranch-flavor:

• 1 kilogram of Cooked Broccoli Raab has 1.3 times more Potassium and 29.1 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 1 kg of Snacks, tortilla chips, ranch-flavor contains 1.3 times more Copper, 3.2 times more Magnesium, 3.1 times more Phosphorus, 5.6 times more Selenium, 9.3 times more Sodium and 2.6 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, tortilla chips, ranch-flavor contain similar levels of Calcium, Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, tortilla chips, ranch-flavor contains 20 times more Energy, 47.4 times more Fat, 39.8 times more Saturated Fat, 425.6 times more Omega 6, 20.1 times more Carbohydrate, 4.9 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6