Comparing Nutrients in 5 ounces Boiled Broccoli VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Boiled Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26.6% 773kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	1.5% 1.08g	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	1.45% 1.05g	0.33% 0.24g	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	% 0.69g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.61g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	11% 4.1g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	53.8% 0.7mg	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	38.3% 153μg	6.73% 27μg	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	102% 92mg	1.9% 1.7mg	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	13.7% 2.06mg	130% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	21.4% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	16% 0.37mg	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	13.6% 95mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.091% 3.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Boiled and Drained Broccoli has more Vitamin A, 1.8 times more Vitamin B2, 5.7 times more Vitamin B9, 54.1 times more Vitamin C and 19.6 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 3.3 times more Vitamin B1, 4.8 times more Vitamin B3, 2.5 times more Vitamin B6 and 9.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled and Drained Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Boiled and Drained Broccoli has 2.4 times more Calcium, 4 times more Selenium and 37.7 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 2.2 times more Copper, 1.9 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 12.9 times more Sodium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 2.2 times more Omega 3, 1.8 times more Sugars and 4.4 times more Fructose than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 15.6 times more Energy, 86 times more Fat, 109.4 times more Saturated Fat, 302.7 times more Omega 6, 7.7 times more Carbohydrate and 1.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.