Comparing Nutrients in 1 pound Broccoli VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	5.3% 154kcal	85.2% 2472kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	165% 160g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	412% 70g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	193% 251g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	4.75% 3.45g	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	4.25% 3.1g	1.06% 0.77g	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	% 0.45g	% 1.95g	g per day for Men 19-50 years
Fiber	31% 11.8g	34.6% 13g	38g per day for Men 19-50 years
Protein	23% 12.8g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	75.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	172% 2.24mg	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	71.4% 286μg	21.5% 86μg	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	450% 405mg	6.05% 5.44mg	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	23.6% 3.54mg	415% 62.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	27.2% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	21.3% 213mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	68.5% 0.62mg	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	41.4% 3.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	51.3% 1.18mg	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	42.8% 299mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	85% 2889mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11% 405g	0.29% 10.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B2, 3.3 times more Vitamin B9, 74.3 times more Vitamin C and 14.1 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 3 times more Vitamin B1, 4.2 times more Vitamin B3, 2.8 times more Vitamin B6 and 17.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Raw Broccoli has 2.8 times more Calcium, 6.3 times more Selenium and 37.7 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 2.8 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium, 16 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 2.2 times more Sugars than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 16 times more Energy, 95.4 times more Fat, 75.8 times more Saturated Fat, 315.1 times more Omega 6, 8.3 times more Carbohydrate and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Raw Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.