Comparing Nutrients in 1 pound Snacks, corn-based, extruded, chips, unsalted VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Boiled Broccoli	Recommended Dietary Allowance
Energy	87% 2527kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	61.6% 19.7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	440% 74.8g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	25% 32.6g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	8.7% 6.3g	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	NA	4.63% 3.36g	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	52.5% 20g	39.4% 15g	38g per day for Men 19-50 years
Protein	53.5% 30g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	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	7.94% 31.8μg	122% 490μg	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	10% 9.07mg	327% 294mg	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	41% 6.17mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	127% 152μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Boiled Broccoli	Recommended Dietary Allowance
Calcium	56.2% 562mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	96% 7.7mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	38.3% 0.88mg	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	119% 835mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	11% 405g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, chips, unsalted have 2.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 15.4 times more Vitamin B9, 32.5 times more Vitamin C and 4.2 times more Vitamin K than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Boiled and Drained Broccoli have similar amounts of Vitamin B6 and Vitamin E per 1 lb.
• Both Snacks, corn-based, extruded, chips, unsalted as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Snacks, corn-based, extruded, chips, unsalted have 3.1 times more Calcium, 4.1 times more Copper, 2.5 times more Iron, 3.3 times more Magnesium, 2.7 times more Phosphorus, 4.2 times more Selenium and 1.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Potassium, 2.7 times more Sodium and 89.3 times more Water than Snacks, corn-based, extruded, chips, unsalted.

Comparison of macro-nutrients per 1 pound:

• Snacks, corn-based, extruded, chips, unsalted have 15.9 times more Energy, 81.5 times more Fat, 55 times more Saturated Fat, 5 times more Omega 3, 323.3 times more Omega 6, 8 times more Carbohydrate, 1.3 times more Fiber and 2.8 times more Protein than Boiled and Drained Broccoli.
• Both Snacks, corn-based, extruded, chips, unsalted and Boiled and Drained Broccoli have similar amounts of Sugars per 1 lb.
• Both Snacks, corn-based, extruded, chips, unsalted as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.