Comparing Nutrients in 1 kilogram Broccoli VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	11.7% 340kcal	169% 4910kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	218% 211g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	67.7% 21.7g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	378% 64.2g	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	517% 673g	130g per day for Men 19-50 years
Sugars	23.4% 17g	99% 72g	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	1.8% 1.3g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 1g	% 69g	g per day for Men 19-50 years
Fiber	68.4% 26g	232% 88g	38g per day for Men 19-50 years
Protein	50.4% 28g	142% 79.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	62.5% 250μg	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	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	52% 7.8mg	469% 70.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	47% 470mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	252% 2.27mg	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	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	570% 13mg	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	317% 2220mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	282% 4230mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	24% 893g	0.55% 20.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Raw Broccoli has 10.3 times more Vitamin A, 5.9 times more Vitamin B2, 2.5 times more Vitamin B9, more Vitamin C and 42.3 times more Vitamin K than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 2 times more Vitamin B1, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Raw Broccoli has 2.4 times more Calcium, 1.4 times more Potassium and 43.8 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 4.6 times more Copper, 2.4 times more Iron, 3.6 times more Magnesium, 6.2 times more Manganese, 3.4 times more Phosphorus, 4.9 times more Selenium, 12.8 times more Sodium and 4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 14.4 times more Energy, 57.1 times more Fat, 19 times more Saturated Fat, 1.5 times more Omega 3, 131 times more Omega 6, 10.1 times more Carbohydrate, 4.2 times more Sugars, 3.4 times more Fiber and 2.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.