Comparing Nutrients in 1 pound Snacks, tortilla chips, ranch-flavor VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	78.4% 2272kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	66.6% 1.07g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	352% 60g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	11% 14g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	2.13% 1.54g	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	% 2g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 4.85g	% 0.68g	g per day for Men 19-50 years
Fiber	47.7% 18g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	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	NA	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	60.8% 608mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	37.8% 0.34mg	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	78.2% 6.26mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	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	163% 1143mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	157% 2354mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, tortilla chips, ranch-flavor 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, tortilla chips, ranch-flavor vs Cooked Broccoli Raab:

• 1 pound of Snacks, tortilla chips, ranch-flavor has 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin C and 182.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Cooked Broccoli Raab provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 pound for Snacks, tortilla chips, ranch-flavor vs Cooked Broccoli Raab:

• 1 pound of Snacks, tortilla chips, ranch-flavor has 1.3 times more Copper, 3.2 times more Magnesium, 3.1 times more Phosphorus, 5.6 times more Selenium, 9.3 times more Sodium and 2.6 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.3 times more Potassium and 29.1 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Cooked Broccoli Raab contain similar levels of Calcium, Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, tortilla chips, ranch-flavor has 20 times more Energy, 47.4 times more Fat, 39.8 times more Saturated Fat, 425.6 times more Omega 6, 20.1 times more Carbohydrate, 4.9 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• Both Snacks, tortilla chips, ranch-flavor and Cooked Broccoli Raab offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6