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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Broccoli	Recommended Dietary Allowance
Energy	78.4% 2272kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	66.6% 1.07g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	352% 60g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	23% 30g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	2.13% 1.54g	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	% 2g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 4.85g	% 0.45g	g per day for Men 19-50 years
Fiber	47.7% 18g	31% 11.8g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	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	NA	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Broccoli	Recommended Dietary Allowance
Calcium	60.8% 608mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	78.2% 6.26mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	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	163% 1143mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	157% 2354mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, tortilla chips, ranch-flavor vs Broccoli:

• Snacks, tortilla chips, ranch-flavor have 2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B1, 2 times more Vitamin B2, more Vitamin C and 72.6 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.

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

• Snacks, tortilla chips, ranch-flavor have 2.9 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 1.7 times more Manganese, 3.8 times more Phosphorus, 2.9 times more Selenium, 15.7 times more Sodium and 3.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 28.4 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, tortilla chips, ranch-flavor have 14.7 times more Energy, 66.6 times more Fat, 31 times more Saturated Fat, 3.7 times more Omega 3, 269.3 times more Omega 6, 9.4 times more Carbohydrate, 1.8 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Snacks, tortilla chips, ranch-flavor as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.