Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Cooked Broccoli Raab	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	89.6% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	74% 96g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	0.43% 0.31g	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	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	73% 0.95mg	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	25% 101μg	3.54% 14μg	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	58.3% 52.4mg	40.5% 36.4mg	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	24% 3.6mg	51.7% 7.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	16.7% 167mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	55% 0.49mg	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	22.5% 1.8mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Potato chips, without salt, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Potato chips, without salt, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Potato chips, without salt, reduced fat:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 7.1 times more Vitamin B9, 1.4 times more Vitamin C and 19.2 times more Vitamin K than Potato chips, without salt, reduced fat.
• While 5 oz of Potato chips, without salt, reduced fat contain 1.9 times more Vitamin B2, 3.5 times more Vitamin B3, 3 times more Vitamin B6 and 2.2 times more Vitamin E than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Potato chips, without salt, reduced fat provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Potato chips, without salt, reduced fat:

• 5 ounces of Cooked Broccoli Raab have 5.6 times more Calcium, 7 times more Sodium and 91.4 times more Water than Potato chips, without salt, reduced fat.
• While 5 oz of Potato chips, without salt, reduced fat contain 4.6 times more Copper, 3.3 times more Magnesium, 2.4 times more Phosphorus, 5.1 times more Potassium, 6.2 times more Selenium and 1.9 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Potato chips, without salt, reduced fat contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Potato chips, without salt, reduced fat contain 19.5 times more Energy, 40 times more Fat, 46.7 times more Saturated Fat, 346.8 times more Omega 6, 21.7 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Potato chips, without salt, reduced fat offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6