Comparing Nutrients in 1 pound Boiled Broccoli VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Boiled Broccoli	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	5.47% 159kcal	84% 2431kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	155% 49.7g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	54% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	320% 54.3g	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	185% 240g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	1.38% 1g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	108% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	230% 3mg	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	51% 204μg	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	157% 141mg	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	275% 41.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	83.5% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	18% 181mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	154% 1.4mg	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	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	72.4% 304mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	86.8% 2mg	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	107% 748mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	170% 5783mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	67% 36.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	11% 405g	0.23% 8.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Snacks, potato chips, plain, unsalted:

• Boiled and Drained Broccoli has more Vitamin A, 1.5 times more Vitamin B5, 2.4 times more Vitamin B9, 2.1 times more Vitamin C and 6.4 times more Vitamin K than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 6.9 times more Vitamin B3, 3.3 times more Vitamin B6 and 6.3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Snacks, potato chips, plain, unsalted:

• Boiled and Drained Broccoli has 1.7 times more Calcium, 5.1 times more Sodium and 47 times more Water than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 5 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 2.3 times more Manganese, 2.5 times more Phosphorus, 4.4 times more Potassium, 5.1 times more Selenium and 2.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 6.3 times more Sugars than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 15.3 times more Energy, 84.4 times more Fat, 138.7 times more Saturated Fat, 1.6 times more Omega 3, 234.9 times more Omega 6, 7.4 times more Carbohydrate, 1.5 times more Fiber and 2.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.