Comparing Nutrients in 1 pound Snacks, pita chips, salted VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, pita chips, salted	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	71.5% 2073kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	11% 14g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	3.88% 2.8g	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	8.45% 6.12g	1.5% 1.1g	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	% 3.7g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	95% 53.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	76.8% 1mg	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	153% 612μg	80.5% 322μg	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	186% 168mg	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	210% 31.4mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	7.7% 77mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.011% 0.45μg	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	260% 21mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	75% 1.72mg	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	80.4% 562mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	258% 3874mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pita chips, salted VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, pita chips, salted versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, pita chips, salted vs Cooked Broccoli Raab:

• 1 pound of Snacks, pita chips, salted has 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B9 and 2.7 times more Vitamin E than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 2 times more Vitamin B6, more Vitamin C and 213.3 times more Vitamin K than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Snacks, pita chips, salted as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, pita chips, salted vs Cooked Broccoli Raab:

• 1 pound of Snacks, pita chips, salted has 1.9 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 25.5 times more Selenium, 15.3 times more Sodium and 1.8 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 6.9 times more Calcium, 2.7 times more Potassium and 45.7 times more Water than Snacks, pita chips, salted.
• 1 pound of Snacks, pita chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, pita chips, salted has 18.3 times more Energy, 29.2 times more Fat, 15.1 times more Saturated Fat, 65.3 times more Omega 6, 21.9 times more Carbohydrate, 7.7 times more Sugars, 1.4 times more Fiber and 3.1 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2 times more Omega 3 than Snacks, pita chips, salted.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6