Comparing Nutrients in 1 pound Broccoli Raab VS Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	5%	54%	41%

Macro Nutrients

	Broccoli Raab	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Energy	3.44% 100kcal	82% 2372kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	153% 148g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	63.2% 20.2g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	349% 5.58g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	399% 67.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	196% 255g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	NA	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	NA	38g per day for Men 19-50 years
Protein	25.7% 14.4g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Vitamin A	66% 594μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	179% 28.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	80.3% 1.04mg	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	94% 376μg	227% 907μg	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	102% 92mg	8.57% 7.7mg	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	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Calcium	49% 490mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	83.7% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	121% 9.7mg	278% 22.2mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	153% 3.5mg	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	47.3% 331mg	134% 939mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	43.7% 4.8mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour:

• 1 pound of Broccoli Raab has 4.2 times more Vitamin A, 2.3 times more Vitamin B5 and 11.9 times more Vitamin C than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While 1 lb of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contains 2.6 times more Vitamin B1, 3.7 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Broccoli Raab.
• 1 pound of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour:

• 1 pound of Broccoli Raab has 77.1 times more Water than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While 1 lb of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contains 4 times more Copper, 2.3 times more Iron, 3.5 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 6.7 times more Selenium, 23.1 times more Sodium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contains 23.8 times more Energy, 66.7 times more Fat, 53.7 times more Saturated Fat, 6.5 times more Omega 3, 515.2 times more Omega 6, 19.7 times more Carbohydrate and 2.2 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6