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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	3.44% 100kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	50% 16g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	66.6% 1.07g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	352% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	219% 285g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	% 2g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 4.85g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	47.7% 18g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	66% 594μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	54.4% 2.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	49% 490mg	60.8% 608mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	51% 0.46mg	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	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, tortilla chips, ranch-flavor per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Broccoli Raab has 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin C and 160 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 1 lb of Snacks, tortilla chips, ranch-flavor contains 1.9 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

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

• 1 pound of Broccoli Raab has 1.6 times more Iron and 29.5 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 1 lb of Snacks, tortilla chips, ranch-flavor contains 2.4 times more Copper, 4 times more Magnesium, 3.5 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Selenium, 15.7 times more Sodium and 1.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, tortilla chips, ranch-flavor contain similar levels of Calcium and 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, tortilla chips, ranch-flavor contains 22.8 times more Energy, 50.3 times more Fat, 42.6 times more Saturated Fat, 455 times more Omega 6, 22 times more Carbohydrate, 8 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Omega 3 per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6