Comparing Nutrients in 1 kilogram Snacks, potato sticks VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, potato sticks	Boiled Broccoli	Recommended Dietary Allowance
Energy	180% 5220kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	355% 344g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	278% 88.8g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1047% 178g	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	410% 533g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	89.5% 34g	87% 33g	38g per day for Men 19-50 years
Protein	120% 67g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.6% 4.03mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	100% 400μg	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	526% 473mg	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	607% 91mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	184% 221μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Boiled Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	284% 22.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	246% 1720mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	364% 12370mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	422% 6330mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.59% 22g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, potato sticks vs Boiled Broccoli:

• Snacks, potato sticks have 1.5 times more Vitamin B1, 8.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.3 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.5 times more Vitamin B5, 2.7 times more Vitamin B9, 1.4 times more Vitamin C and 6.4 times more Vitamin K than Snacks, potato sticks.
• Both Snacks, potato sticks and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Snacks, potato sticks 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 Snacks, potato sticks vs Boiled Broccoli:

• Snacks, potato sticks have 5.2 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 4.2 times more Potassium, 5.1 times more Selenium, 15.4 times more Sodium and 2.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Calcium and 40.6 times more Water than Snacks, potato sticks.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, potato sticks have 14.9 times more Energy, 83.9 times more Fat, 112.4 times more Saturated Fat, 349 times more Omega 6, 7.4 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Omega 3 and 6.3 times more Sugars than Snacks, potato sticks.
• Both Snacks, potato sticks and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Snacks, potato sticks as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.