Comparing Nutrients in 1 pound Boiled Broccoli VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Boiled Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	5.47% 159kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	50% 16g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	66.6% 1.07g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	352% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	219% 285g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	19% 13.7g	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	2.13% 1.54g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 4.85g	g per day for Men 19-50 years
Fiber	39.4% 15g	47.7% 18g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	39% 349μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	54.4% 2.72mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	18% 181mg	60.8% 608mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	51% 0.46mg	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	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	72% 1.66mg	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	163% 1143mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11% 405g	0.38% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Snacks, tortilla chips, ranch-flavor:

• Boiled and Drained Broccoli has 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, more Vitamin C and 100.8 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 2.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, tortilla chips, ranch-flavor have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Snacks, tortilla chips, ranch-flavor:

• Boiled and Drained Broccoli has 28.4 times more Water than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 3.4 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 4.1 times more Magnesium, 1.9 times more Manganese, 3.8 times more Phosphorus, 4.6 times more Selenium, 12.7 times more Sodium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, tortilla chips, ranch-flavor have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 2.2 times more Fructose than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 14.3 times more Energy, 60.1 times more Fat, 44.8 times more Saturated Fat, 2 times more Omega 3, 258.7 times more Omega 6, 8.7 times more Carbohydrate, 2.2 times more Sugars and 3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, tortilla chips, ranch-flavor have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Broccoli as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Glucose and Sucrose in 1 lb.