Comparing Nutrients in 1 pound Boiled Broccoli VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Boiled Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	5.47% 159kcal	76.8% 2227kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	30.7% 9.82g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	171% 29g	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	235% 305g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	45% 32.7g	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	0.81% 0.59g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 31.3g	g per day for Men 19-50 years
Fiber	39.4% 15g	105% 40g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	64.4% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Vitamin A	39% 349μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	81.6% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	69.8% 0.91mg	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	28.3% 113μg	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	0% 0mg	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	213% 32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	18% 181mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	114% 1.03mg	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	99% 7.9mg	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	258% 5.94mg	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	43.4% 304mg	144% 1007mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	101% 55.3μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	128% 1919mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	11% 405g	0.25% 9.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• 1 pound of Boiled Broccoli has 25.7 times more Vitamin A, 6.2 times more Vitamin B2, 4.3 times more Vitamin B9, more Vitamin C and 58.8 times more Vitamin K than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 1 lb of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contains 2.2 times more Vitamin B1, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.9 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled and Drained Broccoli as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• 1 pound of Boiled Broccoli has 2 times more Calcium, 1.3 times more Potassium and 43.8 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 1 lb of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contains 3.7 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 6.8 times more Manganese, 3.3 times more Phosphorus, 7.6 times more Selenium, 10.3 times more Sodium and 3.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 1.3 times more Omega 3 than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 1 lb of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contains 14 times more Energy, 51.5 times more Fat, 27.4 times more Saturated Fat, 125.9 times more Omega 6, 9.4 times more Carbohydrate, 5.2 times more Sugars, 2.7 times more Fiber and 3.3 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6