Comparing Nutrients in 1 pound Broccoli VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Broccoli	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	5.3% 154kcal	77.7% 2254kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	88.7% 1.4g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	236% 40g	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% 306g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	7.57% 5.5g	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% 0.73g	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	% 4.04g	g per day for Men 19-50 years
Fiber	31% 11.8g	56% 21.3g	38g per day for Men 19-50 years
Protein	23% 12.8g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	70.5% 0.92mg	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	25% 100μg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	21.3% 213mg	47% 472mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	70.4% 1.6mg	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	152% 1061mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	94% 1406mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	11% 405g	0.24% 8.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Tortilla chips, yellow, plain, salted:

• Raw Broccoli has 3.9 times more Vitamin A, 2.7 times more Vitamin B2, 1.4 times more Vitamin B5, 2.9 times more Vitamin B9, more Vitamin C and 169.3 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 1.8 times more Vitamin B1, 2.3 times more Vitamin B3 and 3.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Tortilla chips, yellow, plain, salted have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Broccoli as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Tortilla chips, yellow, plain, salted:

• Raw Broccoli has 1.5 times more Potassium and 46 times more Water than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 2.2 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Selenium, 9.4 times more Sodium and 3.6 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.4 times more Sugars than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 14.6 times more Energy, 60.4 times more Fat, 24.4 times more Saturated Fat, 5 times more Omega 3, 180.6 times more Omega 6, 10.1 times more Carbohydrate, 1.8 times more Fiber and 2.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.