Comparing Nutrients in 1 pound Boiled Broccoli VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Boiled Broccoli	Snacks, banana chips	Recommended Dietary Allowance
Energy	5.47% 159kcal	81% 2354kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	411% 131g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	204% 265g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	221% 160g	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	4.63% 3.36g	NA	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	92% 35g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	39% 349μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	91% 1.18mg	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	122% 490μg	16% 63.5μg	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	327% 294mg	31.8% 28.6mg	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	44% 6.58mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, banana chips	Recommended Dietary Allowance
Calcium	18% 181mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	308% 7.08mg	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	43.4% 304mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	71.5% 2431mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	11% 405g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, banana chips per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Snacks, banana chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Snacks, banana chips:

• 1 pound of Boiled Broccoli has 19.3 times more Vitamin A, 7.2 times more Vitamin B2, 7.7 times more Vitamin B9, 10.3 times more Vitamin C, 6 times more Vitamin E and 108.5 times more Vitamin K than Snacks, banana chips.
• While 1 lb of Snacks, banana chips contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, banana chips provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Snacks, banana chips have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Snacks, banana chips have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Snacks, banana chips:

• 1 pound of Boiled Broccoli has 2.2 times more Calcium, 6.8 times more Sodium and 20.8 times more Water than Snacks, banana chips.
• While 1 lb of Snacks, banana chips contains 3.4 times more Copper, 1.9 times more Iron, 3.6 times more Magnesium, 8 times more Manganese, 1.8 times more Potassium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, banana chips contain similar levels of Phosphorus and Selenium per one pound.
• 1 pound of Snacks, banana chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 11.9 times more Omega 3 than Snacks, banana chips.
• While 1 lb of Snacks, banana chips contains 14.8 times more Energy, 82 times more Fat, 366.7 times more Saturated Fat, 12.2 times more Omega 6, 8.1 times more Carbohydrate, 25.4 times more Sugars and 2.3 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, banana chips offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Snacks, banana chips provide inadequate amounts of Omega 3