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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, pita chips, salted	Broccoli	Recommended Dietary Allowance
Energy	71.5% 2073kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	23% 30g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	10.6% 7.7g	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	8.45% 6.12g	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	95% 53.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Broccoli	Recommended Dietary Allowance
Calcium	7.7% 77mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	258% 3874mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11% 405g	3700g per day for Men 19-50 years

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

• Snacks, pita chips, salted have 7.9 times more Vitamin B1, 2.6 times more Vitamin B2, 11 times more Vitamin B3, 2.1 times more Vitamin B9 and 8.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and 84.7 times more Vitamin K than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Raw Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Snacks, pita chips, salted as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Snacks, pita chips, salted have 2.9 times more Copper, 6.3 times more Iron, 1.8 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus, 13.2 times more Selenium, 25.9 times more Sodium and 2.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 2.4 times more Potassium and 44.7 times more Water than Snacks, pita chips, salted.

Comparison of macro-nutrients per 1 pound:

• Snacks, pita chips, salted have 13.4 times more Energy, 41.1 times more Fat, 11.8 times more Saturated Fat, 1.6 times more Omega 3, 41.3 times more Omega 6, 10.3 times more Carbohydrate, 2.8 times more Sugars, 2 times more Fructose, 1.5 times more Fiber and 4.2 times more Protein than Raw Broccoli.
• Both Snacks, pita chips, salted as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.