Comparing Nutrients in 1 kilogram Snacks, taro chips VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, taro chips	Boiled Broccoli	Recommended Dietary Allowance
Energy	172% 4980kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	257% 249g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	201% 64.3g	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	754% 128g	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	524% 681g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	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	189% 72g	87% 33g	38g per day for Men 19-50 years
Protein	41% 23g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.68mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	337% 4.38mg	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	50% 200μg	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	55.6% 50mg	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	756% 113mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Boiled Broccoli	Recommended Dietary Allowance
Calcium	60% 600mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	311% 2.8mg	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	150% 12mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	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	187% 1310mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	222% 7550mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	228% 3420mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	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 Snacks, taro chips vs Boiled Broccoli:

• Snacks, taro chips have 2.8 times more Vitamin B1, 2.2 times more Vitamin B6 and 7.8 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11 times more Vitamin A, 4.2 times more Vitamin B2, 5.4 times more Vitamin B9, 13 times more Vitamin C and 7.8 times more Vitamin K than Snacks, taro chips.
• Both Snacks, taro chips and Boiled and Drained Broccoli have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Snacks, taro 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 Snacks, taro chips vs Boiled Broccoli:

• Snacks, taro chips have 1.5 times more Calcium, 4.6 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium and 8.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 194 times more Manganese and 44.6 times more Water than Snacks, taro chips.
• Both Snacks, taro chips and Boiled and Drained Broccoli have similar amounts of Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, taro chips have 14.2 times more Energy, 60.7 times more Fat, 81.4 times more Saturated Fat, 251.4 times more Omega 6, 9.5 times more Carbohydrate, 2.7 times more Sugars and 2.2 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Omega 3 than Snacks, taro chips.
• Both Snacks, taro chips and Boiled and Drained Broccoli have similar amounts of Protein per 1 kg.
• Both Snacks, taro chips as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.