Comparing Nutrients in 1 kilogram Snacks, tortilla chips, plain, white corn, salted VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Broccoli Raab	Recommended Dietary Allowance
Energy	163% 4720kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	213% 207g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	619% 105g	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	521% 678g	22% 28.5g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	0% 0g	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	% 0g	% 1g	g per day for Men 19-50 years
Sucrose	% 7.8g	% 1.1g	g per day for Men 19-50 years
Fiber	142% 54g	71% 27g	38g per day for Men 19-50 years
Protein	127% 71g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	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	54% 0.7mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.4mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	30% 120μg	208% 830μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	150% 3.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	235% 35.3mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	174% 209μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Broccoli Raab	Recommended Dietary Allowance
Calcium	106% 1060mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	13% 519μg	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	190% 15mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	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	321% 2250mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	219% 3280mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, plain, white corn, salted VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, tortilla chips, plain, white corn, salted 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, tortilla chips, plain, white corn, salted vs Broccoli Raab:

• 1 kilogram of Snacks, tortilla chips, plain, white corn, salted has more Vitamin B12 and 2.2 times more Vitamin E than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 6.9 times more Vitamin B9, more Vitamin C and 10.7 times more Vitamin K than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Snacks, tortilla chips, plain, white corn, salted as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, tortilla chips, plain, white corn, salted vs Broccoli Raab:

• 1 kilogram of Snacks, tortilla chips, plain, white corn, salted has 2.3 times more Copper, 3.8 times more Magnesium, 3.1 times more Phosphorus, 4.4 times more Selenium, 9.9 times more Sodium and 1.8 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.4 times more Iron and 35.1 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Broccoli Raab contain similar levels of Calcium, Manganese and Potassium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, tortilla chips, plain, white corn, salted has 21.5 times more Energy, 42.2 times more Fat, 33.9 times more Saturated Fat, 1.2 times more Omega 3, 362.8 times more Omega 6, 23.8 times more Carbohydrate, 2 times more Fiber and 2.2 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6