Comparing Nutrients in 1 kilogram Snacks, corn-based, extruded, chips, unsalted VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Broccoli Raab	Recommended Dietary Allowance
Energy	192% 5570kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	344% 334g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	136% 43.4g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	373% 5.97g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	970% 165g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	442% 574g	22% 28.5g	130g per day for Men 19-50 years
Sugars	19.4% 14g	5.24% 3.8g	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	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	116% 44g	71% 27g	38g per day for Men 19-50 years
Protein	118% 66g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	132% 1.7mg	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	17.5% 70μg	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	22.2% 20mg	224% 202mg	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	91% 13.6mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	280% 336μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Broccoli Raab	Recommended Dietary Allowance
Calcium	124% 1240mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	46.7% 0.42mg	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	213% 17mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	172% 3.95mg	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	263% 1840mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, unsalted VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, corn-based, extruded, chips, unsalted versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, corn-based, extruded, chips, unsalted vs Broccoli Raab:

• 1 kilogram of Snacks, corn-based, extruded, chips, unsalted has 1.2 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.2 times more Vitamin B6 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 32.8 times more Vitamin A, 11.9 times more Vitamin B9, 10.1 times more Vitamin C and 6.7 times more Vitamin K than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin E per one kilogram.
• 1 kilogram of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A and Vitamin B9
• Both Snacks, corn-based, extruded, chips, unsalted as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, corn-based, extruded, chips, unsalted vs Broccoli Raab:

• 1 kilogram of Snacks, corn-based, extruded, chips, unsalted has 5.9 times more Copper, 3.2 times more Magnesium, 2.5 times more Phosphorus and 6.7 times more Selenium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.3 times more Iron, 2.2 times more Sodium and 92.6 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Broccoli Raab contain similar levels of Calcium, Potassium and Zinc per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, corn-based, extruded, chips, unsalted has 25.3 times more Energy, 68.2 times more Fat, 52.3 times more Saturated Fat, 3.2 times more Omega 3, 568.6 times more Omega 6, 20.1 times more Carbohydrate, 1.6 times more Fiber and 2.1 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6