Comparing Nutrients in 1 pound Boiled Broccoli VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Boiled Broccoli	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	5.47% 159kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	35% 11g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	311% 4.97g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	236% 40g	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	228% 296g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	6.26% 4.54g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 3.86g	g per day for Men 19-50 years
Fiber	39.4% 15g	63.3% 24g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, tortilla chips, unsalted, white corn	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	74.3% 0.97mg	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	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68% 1.63μg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	18% 181mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	264% 2.37mg	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	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	158% 662mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	NA	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	130% 907mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	101% 11mg	11mg per day for Men 19-50 years
Water	11% 405g	0.26% 9.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, tortilla chips, unsalted, white corn per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Snacks, tortilla chips, unsalted, white corn:

• 1 pound of Boiled Broccoli has 19.3 times more Vitamin A, 4.2 times more Vitamin B1, 1.2 times more Vitamin B2, 10.8 times more Vitamin B9, more Vitamin C and 201.6 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• While 1 lb of Snacks, tortilla chips, unsalted, white corn contains 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12 and 2.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, tortilla chips, unsalted, white corn provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Snacks, tortilla chips, unsalted, white corn:

• 1 pound of Boiled Broccoli has 1.4 times more Potassium, 2.7 times more Sodium and 42.7 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While 1 lb of Snacks, tortilla chips, unsalted, white corn contains 4.4 times more Calcium, 8.6 times more Copper, 3.5 times more Iron, 7 times more Magnesium, 3 times more Phosphorus, 4.2 times more Selenium and 5.5 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, tortilla chips, unsalted, white corn contains 14.4 times more Energy, 57 times more Fat, 31.1 times more Saturated Fat, 9.2 times more Omega 3, 173.7 times more Omega 6, 9.1 times more Carbohydrate, 1.6 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