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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Broccoli Raab	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	3.44% 100kcal	84% 2431kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	155% 49.7g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	54% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	185% 240g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	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	57.3% 21.8g	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, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	108% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	275% 41.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	83.5% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	49% 490mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	154% 1.4mg	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	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	72.4% 304mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	170% 5783mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	67% 36.7μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.23% 8.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, potato chips, plain, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Snacks, potato chips, plain, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Broccoli Raab has more Vitamin A, 1.8 times more Vitamin B9 and 10.1 times more Vitamin K than Snacks, potato chips, plain, unsalted.
• While 1 lb of Snacks, potato chips, plain, unsalted contains 1.5 times more Vitamin B2, 3.1 times more Vitamin B3, 3.9 times more Vitamin B6, 1.5 times more Vitamin C and 5.6 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, potato chips, plain, unsalted provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 4.5 times more Calcium, 1.3 times more Iron, 4.1 times more Sodium and 48.7 times more Water than Snacks, potato chips, plain, unsalted.
• While 1 lb of Snacks, potato chips, plain, unsalted contains 7.3 times more Copper, 3 times more Magnesium, 2.3 times more Phosphorus, 6.5 times more Potassium, 8.1 times more Selenium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, potato chips, plain, unsalted contain similar levels of Manganese per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, potato chips, plain, unsalted contains 24.4 times more Energy, 70.6 times more Fat, 132 times more Saturated Fat, 413.1 times more Omega 6, 18.6 times more Carbohydrate, 1.8 times more Fiber and 2.2 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, potato chips, plain, unsalted offer comparable quantities of Omega 3 per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6