Comparing Nutrients in 5 ounces Boiled Broccoli VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Boiled Broccoli	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	137% 23.4g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	2.76% 2g	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	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	23% 0.3mg	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	2.5% 9.92μg	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	3.15% 2.83mg	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	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	39.2% 0.35mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	13.6% 95mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, corn-based, extruded, chips, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Snacks, corn-based, extruded, chips, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Snacks, corn-based, extruded, chips, unsalted:

• 5 ounces of Boiled Broccoli have 19.3 times more Vitamin A, 15.4 times more Vitamin B9, 32.5 times more Vitamin C and 4.2 times more Vitamin K than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, corn-based, extruded, chips, unsalted provide similar amounts of Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Broccoli as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Snacks, corn-based, extruded, chips, unsalted:

• 5 ounces of Boiled Broccoli have 1.6 times more Potassium, 2.7 times more Sodium and 89.3 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 3.1 times more Calcium, 4.1 times more Copper, 2.5 times more Iron, 3.3 times more Magnesium, 2.7 times more Phosphorus, 4.2 times more Selenium and 1.9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 15.9 times more Energy, 81.5 times more Fat, 55 times more Saturated Fat, 5 times more Omega 3, 323.3 times more Omega 6, 8 times more Carbohydrate, 1.3 times more Fiber and 2.8 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6