Comparing Nutrients in 1 kilogram Snacks, potato sticks VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Energy	180% 5220kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	355% 344g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	278% 88.8g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1047% 178g	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	410% 533g	51% 66.4g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	89.5% 34g	68.4% 26g	38g per day for Men 19-50 years
Protein	120% 67g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.6% 4.03mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	100% 400μg	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	526% 473mg	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	607% 91mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	184% 221μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	284% 22.7mg	91% 7.3mg	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	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	246% 1720mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	364% 12370mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	422% 6330mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	37.3% 4.1mg	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 Broccoli:

• Snacks, potato sticks have 1.4 times more Vitamin B1, 7.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 11.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 1.6 times more Vitamin B9, 1.9 times more Vitamin C and 4.6 times more Vitamin K than Snacks, potato sticks.
• Both Snacks, potato sticks and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Snacks, potato sticks as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, potato sticks vs Broccoli:

• Snacks, potato sticks have 6.4 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 3.9 times more Potassium, 3.2 times more Selenium, 19.2 times more Sodium and 2.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium and 40.6 times more Water than Snacks, potato sticks.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, potato sticks have 15.4 times more Energy, 93 times more Fat, 77.9 times more Saturated Fat, 363.3 times more Omega 6, 8 times more Carbohydrate, 1.3 times more Fiber and 2.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 7.7 times more Sugars than Snacks, potato sticks.
• Both Snacks, potato sticks and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Snacks, potato sticks as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.