Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Tortilla chips, low fat, baked without fat

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Tortilla chips, low fat, baked without fat: 112g

Tortilla chips, low fat, baked without fat have 17.9 times more energy per unit of mass than Cooked Broccoli Raab, which is very high in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Tortilla chips, low fat, baked without fat?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Cooked Broccoli Raab	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	6.56% 6.36g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	251% 4g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	69% 89.5g	130g per day for Men 19-50 years
Sugars	17% 12.4g	1.03% 0.75g	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	6.62% 4.8g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	147% 56g	15.6% 5.9g	38g per day for Men 19-50 years
Protein	137% 76.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	504% 4540μg	0.62% 5.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	2.93% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	15.5% 0.2mg	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	355% 1420μg	4.46% 18μg	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	822% 740mg	0.25% 0.22mg	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	337% 50.6mg	5.73% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	0.19% 0.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	236% 2360mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	13.6% 0.12mg	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	318% 25.4mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	25.8% 108mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	NA	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	234% 1640mg	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	32% 17.5μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	38.5% 577mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	0.051% 1.9g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Tortilla Chips, Low Fat, Baked Without Fat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Tortilla chips, low fat, baked without fat?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Tortilla chips, low fat, baked without fat:

• 500 calories of Cooked Broccoli Raab have 813.6 times more Vitamin A, 13.8 times more Vitamin B1, 9 times more Vitamin B2, 86 times more Vitamin B3, 21.9 times more Vitamin B6, 79.5 times more Vitamin B9, 3315.2 times more Vitamin C, 58.9 times more Vitamin E and 22937.6 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• 500 calories of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Tortilla chips, low fat, baked without fat:

• 500 calories of Cooked Broccoli Raab have 13.3 times more Calcium, 12.2 times more Copper, 14.2 times more Iron, 5 times more Magnesium, 4.6 times more Phosphorus, 22.6 times more Potassium, 1.5 times more Selenium, 1.9 times more Sodium, 8.4 times more Zinc and 963.6 times more Water than Tortilla chips, low fat, baked without fat.
• 500 calories of Tortilla chips, low fat, baked without fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 1.6 times more Fat, 46.2 times more Omega 3, 16.6 times more Sugars, 9.5 times more Fiber and 6.2 times more Protein than Tortilla chips, low fat, baked without fat.
• While 500 kcal of Tortilla chips, low fat, baked without fat contain 4.5 times more Omega 6 and 1.4 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Tortilla chips, low fat, baked without fat offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Tortilla chips, low fat, baked without fat provide inadequate amounts of Omega 3