Comparing Nutrients in 1 kilogram Fat Free Potato Chips VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Fat Free Potato Chips	Boiled Broccoli	Recommended Dietary Allowance
Energy	131% 3790kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 838g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	51% 37g	19% 14g	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	10.2% 7.4g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	197% 75g	87% 33g	38g per day for Men 19-50 years
Protein	172% 96g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	900% 11mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	615% 8mg	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	113% 450μg	270% 1080μg	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	103% 93mg	721% 649mg	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	2.67% 0.4mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Boiled Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	446% 35.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	84.3% 1.94mg	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	239% 1670mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	479% 16280mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fat Free Potato Chips vs Boiled Broccoli:

• Salted Fat Free Potato Chips have 17.1 times more Vitamin B1, 11.7 times more Vitamin B3 and 4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.4 times more Vitamin B9, 7 times more Vitamin C, 36.3 times more Vitamin E and 15.5 times more Vitamin K than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Salted Fat Free Potato Chips as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fat Free Potato Chips vs Boiled Broccoli:

• Salted Fat Free Potato Chips have 2.9 times more Copper, 5.3 times more Iron, 3.3 times more Magnesium, 2.5 times more Phosphorus, 5.6 times more Potassium, 5.1 times more Selenium, 15.7 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 44.6 times more Water than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Boiled and Drained Broccoli have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Salted Fat Free Potato Chips have 10.8 times more Energy, 3.9 times more Omega 6, 11.7 times more Carbohydrate, 2.7 times more Sugars, 2.3 times more Fiber and 4.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Omega 3 than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.