Comparing Nutrients in 1 pound Tortilla chips, low fat, baked without fat VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Broccoli Raab	Recommended Dietary Allowance
Energy	70% 2032kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	12% 3.86g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	67.3% 11.4g	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	280% 364g	9.94% 13g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	63.3% 24g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	89% 50g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	18% 72.6μg	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	1% 0.91mg	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	23.3% 3.5mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Broccoli Raab	Recommended Dietary Allowance
Calcium	72% 721mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	91% 7.26mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	206% 1442mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	129% 71.2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	156% 2345mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, low fat, baked without fat VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Tortilla chips, low fat, baked without fat 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 Tortilla chips, low fat, baked without fat vs Broccoli Raab:

• 1 pound of Tortilla chips, low fat, baked without fat has 1.4 times more Vitamin B1 and 2.2 times more Vitamin B2 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 26.2 times more Vitamin A, 2.9 times more Vitamin B3, 5.2 times more Vitamin B9, 101 times more Vitamin C, 2.1 times more Vitamin E and 1120 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Broccoli Raab provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Tortilla chips, low fat, baked without fat as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tortilla chips, low fat, baked without fat vs Broccoli Raab:

• 1 pound of Tortilla chips, low fat, baked without fat has 1.5 times more Calcium, 2.6 times more Copper, 4.4 times more Magnesium, 4.4 times more Phosphorus, 1.4 times more Potassium, 15.7 times more Selenium, 15.7 times more Sodium and 1.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.3 times more Iron and 54.4 times more Water than Tortilla chips, low fat, baked without fat.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tortilla chips, low fat, baked without fat has 20.4 times more Energy, 11.6 times more Fat, 10.2 times more Saturated Fat, 87 times more Omega 6, 28.1 times more Carbohydrate, 2 times more Fiber and 3.5 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.4 times more Omega 3 than Tortilla chips, low fat, baked without fat.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6