Comparing Nutrients in 500 calories Boiled Broccoli VS Snacks, potato chips, fat-free, made with olestra

Weight per 500 calories

• Boiled Broccoli: 1429g
• Snacks, potato chips, fat-free, made with olestra: 183g

Snacks, potato chips, fat-free, made with olestra have 7.8 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Snacks, potato chips, fat-free, made with olestra?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Boiled Broccoli	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	91% 119g	130g per day for Men 19-50 years
Sugars	27.4% 20g	0% 0g	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	14.6% 10.6g	NA	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	32.7% 12.4g	38g per day for Men 19-50 years
Protein	60.7% 34g	25.2% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	50% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	22% 0.29mg	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	386% 1543μg	38% 151μg	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	1030% 927mg	57.4% 51.6mg	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	138% 20.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	57% 571mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	89.2% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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% 9.57mg	54.7% 4.38mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	61% 1.4mg	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	137% 957mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	62.3% 2117mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	3% 1.64μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	67.4% 1011mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.099% 3.65g	3700g per day for Men 19-50 years

Boiled Broccoli VS Snacks, Potato Chips, Fat-free, Made With Olestra Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Snacks, potato chips, fat-free, made with olestra?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Snacks, potato chips, fat-free, made with olestra:

• 500 calories of Boiled Broccoli have more Vitamin A, 1.5 times more Vitamin B1, 19.3 times more Vitamin B2, 4.9 times more Vitamin B5, 9.9 times more Vitamin B6, 10.2 times more Vitamin B9, 18 times more Vitamin C, more Vitamin E and more Vitamin K than Snacks, potato chips, fat-free, made with olestra.
• Both Boiled Broccoli and Snacks, potato chips, fat-free, made with olestra provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Snacks, potato chips, fat-free, made with olestra:

• 500 calories of Boiled Broccoli have 8.9 times more Calcium, 2.2 times more Iron, 2.4 times more Magnesium, 2 times more Manganese, 3 times more Phosphorus, 2 times more Potassium, 13.9 times more Selenium and 349.4 times more Water than Snacks, potato chips, fat-free, made with olestra.
• While 500 kcal of Snacks, potato chips, fat-free, made with olestra contain 1.7 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, potato chips, fat-free, made with olestra contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Snacks, potato chips, fat-free, made with olestra lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 32.1 times more Omega 3, more Sugars, 3.8 times more Fiber and 2.4 times more Protein than Snacks, potato chips, fat-free, made with olestra.
• Both Boiled Broccoli and Snacks, potato chips, fat-free, made with olestra offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 6 in 500 calories.