Comparing Nutrients in 1 pound Broccoli VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Broccoli	Snacks, banana chips	Recommended Dietary Allowance
Energy	5.3% 154kcal	81% 2354kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	411% 131g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	204% 265g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	221% 160g	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	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	92% 35g	38g per day for Men 19-50 years
Protein	23% 12.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	91% 1.18mg	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	16% 63.5μg	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	31.8% 28.6mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, banana chips	Recommended Dietary Allowance
Calcium	21.3% 213mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	103% 0.93mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	308% 7.08mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	71.5% 2431mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	11% 405g	0.53% 19.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Snacks, banana chips:

• Raw Broccoli has 7.8 times more Vitamin A, 6.9 times more Vitamin B2, 4.5 times more Vitamin B9, 14.2 times more Vitamin C, 3.3 times more Vitamin E and 78.2 times more Vitamin K than Snacks, banana chips.
• While Snacks, banana chips contain 1.5 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Snacks, banana chips have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw Broccoli as well as Snacks, banana chips have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Snacks, banana chips:

• Raw Broccoli has 2.6 times more Calcium, 1.7 times more Selenium, 5.5 times more Sodium and 20.8 times more Water than Snacks, banana chips.
• While Snacks, banana chips contain 4.2 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 7.4 times more Manganese, 1.7 times more Potassium and 1.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, banana chips have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 6.3 times more Omega 3 and 1.2 times more Protein than Snacks, banana chips.
• While Snacks, banana chips contain 15.3 times more Energy, 90.8 times more Fat, 254.1 times more Saturated Fat, 12.7 times more Omega 6, 8.8 times more Carbohydrate, 20.8 times more Sugars and 3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, banana chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.