Comparing Nutrients in 1 pound Sweet Potato Chips VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sweet Potato Chips	Broccoli Raab	Recommended Dietary Allowance
Energy	83.2% 2413kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	324% 5.2g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	296% 50.3g	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	198% 258g	9.94% 13g	130g per day for Men 19-50 years
Sugars	55% 40g	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	NA	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	105% 40g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	24% 13.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	597% 5371μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.47mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	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	42% 168μg	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	297% 44.5mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Broccoli Raab	Recommended Dietary Allowance
Calcium	26.8% 268mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	208% 1.87mg	21% 0.19mg	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	120% 9.6mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	266% 6.1mg	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	94% 658mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	123% 4196mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Chips VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweet Potato Chips 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 Sweet Potato Chips vs Broccoli Raab:

• 1 pound of Sweet Potato Chips has 9 times more Vitamin A, 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 4.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 6.1 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.8 times more Vitamin B1, 2.2 times more Vitamin B9, more Vitamin C and 9.1 times more Vitamin K than Unsalted Sweet Potato Chips.
• 1 pound of Sweet Potato Chips have insufficient amounts of Vitamin C
• Both Unsalted Sweet Potato Chips as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweet Potato Chips vs Broccoli Raab:

• 1 pound of Sweet Potato Chips has 9.8 times more Copper, 3 times more Magnesium, 3.4 times more Manganese, 2 times more Phosphorus, 4.7 times more Potassium and 2.1 times more Selenium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.8 times more Calcium, 1.5 times more Zinc and 20.5 times more Water than Unsalted Sweet Potato Chips.
• Both Sweet Potato Chips and Broccoli Raab contain similar levels of Iron and Sodium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweet Potato Chips has 24.2 times more Energy, 66 times more Fat, 35.4 times more Saturated Fat, 6.1 times more Omega 3, 382 times more Omega 6, 19.9 times more Carbohydrate, 23.2 times more Sugars and 3.3 times more Fiber than Broccoli Raab.
• Both Sweet Potato Chips and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6