Comparing Nutrients in 5 ounces Boiled Broccoli VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Boiled Broccoli	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	87.7% 15g	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	74% 96g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	1.53% 1.1g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 1.1g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	20% 7.65g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, tortilla chips, plain, white corn, salted	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	16.5% 0.2mg	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	7.42% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	19.5% 0.25mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.3% 0.51μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	0% 0mg	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	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	24.7% 29.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	15.3% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	1.84% 73.6μg	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	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	24% 0.55mg	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	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	31% 465mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.1% 3.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Snacks, tortilla chips, plain, white corn, salted:

• Boiled and Drained Broccoli has more Vitamin A, 1.8 times more Vitamin B2, 2.1 times more Vitamin B5, 9 times more Vitamin B9, more Vitamin C and 6.8 times more Vitamin K than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B3, more Vitamin B12 and 2.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled and Drained Broccoli as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Snacks, tortilla chips, plain, white corn, salted:

• Boiled and Drained Broccoli has 1.6 times more Potassium and 33.8 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 2.7 times more Calcium, 1.6 times more Copper, 13 times more Fluoride, 2.3 times more Iron, 4 times more Magnesium, 2 times more Manganese, 3.4 times more Phosphorus, 2.8 times more Selenium, 8 times more Sodium and 3.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 1.8 times more Sugars and more Fructose than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 13.5 times more Energy, 50.4 times more Fat, 35.6 times more Saturated Fat, 1.9 times more Omega 3, 206.3 times more Omega 6, 9.4 times more Carbohydrate, 1.6 times more Fiber and 3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.