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

Weight per 500 calories

• Snacks, tortilla chips, ranch-flavor: 100g
• Broccoli: 1471g

Snacks, tortilla chips, ranch-flavor have 14.7 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Snacks, tortilla chips, ranch-flavor or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.6g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	14.7% 0.23g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	77.5% 13g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	75% 98g	130g per day for Men 19-50 years
Sugars	4.17% 3.02g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 1.47g	g per day for Men 19-50 years
Fiber	10.5% 4g	101% 38.2g	38g per day for Men 19-50 years
Protein	13% 7.18g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Broccoli	Recommended Dietary Allowance
Calcium	13.4% 134mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.085% 3.13g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 21.8 times more Vitamin B1, 28.7 times more Vitamin B2, 7.2 times more Vitamin B3, 14.1 times more Vitamin B5, 12.9 times more Vitamin B6, more Vitamin C and 1069.4 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.

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

• Raw Broccoli contains 5.2 times more Calcium, 7.1 times more Copper, 7.8 times more Iron, 3.6 times more Magnesium, 8.5 times more Manganese, 3.9 times more Phosphorus, 18 times more Potassium, 5 times more Selenium, 4.2 times more Zinc and 419.1 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Raw Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, tortilla chips, ranch-flavor have 4.5 times more Fat, 2.1 times more Saturated Fat and 18.3 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 4 times more Omega 3, 1.6 times more Carbohydrate, 8.3 times more Sugars, 29.5 times more Fructose, 9.6 times more Fiber and 5.8 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Snacks, tortilla chips, ranch-flavor as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.