Comparing Nutrients in 500 calories Snacks, tortilla chips, ranch-flavor VS Broccoli Raab

Weight per 500 calories

• Snacks, tortilla chips, ranch-flavor: 100g
• Broccoli Raab: 2273g

Snacks, tortilla chips, ranch-flavor have 22.8 times more energy per 100g than Broccoli Raab. It has very high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Snacks, tortilla chips, ranch-flavor or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.6g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	14.7% 0.23g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	77.5% 13g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	50% 64.8g	130g per day for Men 19-50 years
Sugars	4.17% 3.02g	12% 8.64g	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	0.47% 0.34g	5.33% 3.86g	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	% 0.44g	% 2.27g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 2.5g	g per day for Men 19-50 years
Fiber	10.5% 4g	161% 61.4g	38g per day for Men 19-50 years
Protein	13% 7.18g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Broccoli Raab	Recommended Dietary Allowance
Calcium	13.4% 134mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	106% 0.95mg	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	17.2% 1.38mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	390% 8.98mg	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	36% 251mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	0.085% 3.13g	57% 2103g	3700g per day for Men 19-50 years

Snacks, Tortilla Chips, Ranch-flavor VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, tortilla chips, ranch-flavor or Broccoli Raab?

Lets compare vitamin content per 500 calories of Snacks, tortilla chips, ranch-flavor vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 76.9 times more Vitamin B1, 49 times more Vitamin B2, 21.4 times more Vitamin B3, 12.2 times more Vitamin B5, 19.5 times more Vitamin B6, more Vitamin C and 3643.6 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• 500 calories of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K

Comparing minerals per 500 calories for Snacks, tortilla chips, ranch-flavor vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 18.4 times more Calcium, 9.5 times more Copper, 35.3 times more Iron, 5.8 times more Magnesium, 24.6 times more Manganese, 6.6 times more Phosphorus, 17.2 times more Potassium, 3.1 times more Selenium, 1.4 times more Sodium, 12.3 times more Zinc and 671.2 times more Water than Snacks, tortilla chips, ranch-flavor.
• 500 calories of Snacks, tortilla chips, ranch-flavor lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, tortilla chips, ranch-flavor have 2.2 times more Fat, 1.9 times more Saturated Fat and 20 times more Omega 6 than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 18.3 times more Omega 3, 2.9 times more Sugars, 15.4 times more Fiber and 10 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Broccoli Raab offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6