Comparing Nutrients in 1 pound Broccoli VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	5.3% 154kcal	76.8% 2227kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	30.7% 9.82g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	235% 305g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	45% 32.7g	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	4.25% 3.1g	0.81% 0.59g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 31.3g	g per day for Men 19-50 years
Fiber	31% 11.8g	105% 40g	38g per day for Men 19-50 years
Protein	23% 12.8g	64.4% 36g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	81.6% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	28.3% 113μg	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	0% 0mg	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	213% 32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	21.3% 213mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	114% 1.03mg	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	99% 7.9mg	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	258% 5.94mg	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	144% 1007mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	101% 55.3μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	128% 1919mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	11% 405g	0.25% 9.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Raw Broccoli has 10.3 times more Vitamin A, 5.9 times more Vitamin B2, 2.5 times more Vitamin B9, more Vitamin C and 42.3 times more Vitamin K than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 2 times more Vitamin B1, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Broccoli as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Raw Broccoli has 2.4 times more Calcium, 1.4 times more Potassium and 43.8 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 4.6 times more Copper, 2.4 times more Iron, 3.6 times more Magnesium, 6.2 times more Manganese, 3.4 times more Phosphorus, 4.9 times more Selenium, 12.8 times more Sodium and 4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 14.4 times more Energy, 57.1 times more Fat, 19 times more Saturated Fat, 1.5 times more Omega 3, 131 times more Omega 6, 10.1 times more Carbohydrate, 4.2 times more Sugars, 3.4 times more Fiber and 2.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.