Comparing Nutrients in 1 pound Snacks, potato sticks VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Energy	81.6% 2368kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	161% 156g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	126% 40.3g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	475% 80.7g	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	186% 242g	23% 30g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	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	36.3% 0.44mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	45.4% 181μg	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	238% 215mg	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	275% 41.3mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.5% 100μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	129% 10.3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	83.4% 1.9mg	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	111% 780mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	165% 5611mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	191% 2871mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.27% 9.98g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, potato sticks vs Broccoli:

• Snacks, potato sticks have 1.4 times more Vitamin B1, 7.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 11.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 1.6 times more Vitamin B9, 1.9 times more Vitamin C and 4.6 times more Vitamin K than Snacks, potato sticks.
• Both Snacks, potato sticks and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Snacks, potato sticks as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, potato sticks vs Broccoli:

• Snacks, potato sticks have 6.4 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 3.9 times more Potassium, 3.2 times more Selenium, 19.2 times more Sodium and 2.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium and 40.6 times more Water than Snacks, potato sticks.

Comparison of macro-nutrients per 1 pound:

• Snacks, potato sticks have 15.4 times more Energy, 93 times more Fat, 77.9 times more Saturated Fat, 363.3 times more Omega 6, 8 times more Carbohydrate, 1.3 times more Fiber and 2.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 7.7 times more Sugars than Snacks, potato sticks.
• Both Snacks, potato sticks and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Snacks, potato sticks as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.