Comparing Nutrients in 1 kilogram Snacks, banana chips VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, banana chips	2%	55%	43%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, banana chips	Broccoli	Recommended Dietary Allowance
Energy	179% 5190kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	346% 336g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	905% 290g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	36.5% 6.2g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	449% 584g	51% 66.4g	130g per day for Men 19-50 years
Sugars	487% 353g	23.4% 17g	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	NA	9.38% 6.8g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	203% 77g	68.4% 26g	38g per day for Men 19-50 years
Protein	41% 23g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, banana chips	Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	135% 1.75mg	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	35% 140μg	158% 630μg	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	70% 63mg	991% 892mg	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	16% 2.4mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, banana chips	Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	54.4% 0.49mg	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	156% 12.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	181% 760mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	678% 15.6mg	91% 2.1mg	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	80% 560mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	158% 5360mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.16% 43g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, banana chips vs Broccoli:

• Snacks, banana chips have 1.5 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Vitamin A, 6.9 times more Vitamin B2, 4.5 times more Vitamin B9, 14.2 times more Vitamin C, 3.3 times more Vitamin E and 78.2 times more Vitamin K than Snacks, banana chips.
• Both Snacks, banana chips and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Snacks, banana chips as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, banana chips vs Broccoli:

• Snacks, banana chips have 4.2 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 7.4 times more Manganese, 1.7 times more Potassium and 1.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium, 1.7 times more Selenium, 5.5 times more Sodium and 20.8 times more Water than Snacks, banana chips.
• Both Snacks, banana chips and Raw Broccoli have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, banana chips have 15.3 times more Energy, 90.8 times more Fat, 254.1 times more Saturated Fat, 12.7 times more Omega 6, 8.8 times more Carbohydrate, 20.8 times more Sugars and 3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 6.3 times more Omega 3 than Snacks, banana chips.
• Both Snacks, banana chips and Raw Broccoli have similar amounts of Protein per 1 kg.
• Both Snacks, banana chips as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.