Comparing Nutrients in 1 pound Snacks, corn-based, extruded, chips, plain VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Broccoli Raab	Recommended Dietary Allowance
Energy	84.3% 2445kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	61.4% 19.6g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	431% 73g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	9.94% 13g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	2.38% 1.72g	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	0% 0g	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	% 0g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 1.22g	% 0.5g	g per day for Men 19-50 years
Fiber	47.7% 18g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	50% 28g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	59.7% 0.78mg	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	9.07% 36.3μg	94% 376μg	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	0% 0mg	102% 92mg	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	219% 32.8mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Broccoli Raab	Recommended Dietary Allowance
Calcium	62.6% 626mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	5.9% 235μg	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	68% 5.44mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	78% 1.8mg	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	126% 880mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	62.7% 34.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	155% 2331mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, plain VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Snacks, corn-based, extruded, chips, plain vs Broccoli Raab:

• 1 pound of Snacks, corn-based, extruded, chips, plain has 4.5 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 43.7 times more Vitamin A, 3.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 10.4 times more Vitamin B9, more Vitamin C and 35.6 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Broccoli Raab provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, corn-based, extruded, chips, plain as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, corn-based, extruded, chips, plain vs Broccoli Raab:

• 1 pound of Snacks, corn-based, extruded, chips, plain has 1.3 times more Calcium, 2.4 times more Copper, 3.3 times more Magnesium, 2.7 times more Phosphorus, 7.6 times more Selenium, 15.6 times more Sodium and 1.7 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.8 times more Iron, 1.4 times more Potassium and 86.5 times more Water than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Broccoli Raab contain similar levels of Manganese per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, corn-based, extruded, chips, plain has 24.5 times more Energy, 68.1 times more Fat, 52.2 times more Saturated Fat, 1.5 times more Omega 3, 556.4 times more Omega 6, 20.1 times more Carbohydrate, 1.5 times more Fiber and 1.9 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6