Comparing Nutrients in 1 kilogram Broccoli VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	11.7% 340kcal	188% 5450kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	364% 353g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	270% 86.4g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	908% 154g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	426% 554g	130g per day for Men 19-50 years
Sugars	23.4% 17g	10.5% 7.6g	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	9.38% 6.8g	2.34% 1.7g	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	% 1g	% 4.3g	g per day for Men 19-50 years
Fiber	68.4% 26g	76.3% 29g	38g per day for Men 19-50 years
Protein	50.4% 28g	82.5% 46.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	166% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	379% 4.93mg	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	158% 630μg	47.5% 190μg	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	991% 892mg	13.3% 12mg	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	52% 7.8mg	915% 137mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	47% 470mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	151% 1.36mg	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	91% 7.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	113% 2.6mg	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	94% 660mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	187% 6370mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	353% 5290mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	24% 893g	0.64% 23.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B2, 3.3 times more Vitamin B9, 74.3 times more Vitamin C and 14.1 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 3 times more Vitamin B1, 4.2 times more Vitamin B3, 2.8 times more Vitamin B6 and 17.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Raw Broccoli has 2.8 times more Calcium, 6.3 times more Selenium and 37.7 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 2.8 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium, 16 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2.2 times more Sugars than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 16 times more Energy, 95.4 times more Fat, 75.8 times more Saturated Fat, 315.1 times more Omega 6, 8.3 times more Carbohydrate and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Raw Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.