Comparing Nutrients in 5 ounces Broccoli Raab VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	1.08% 31kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	68.4% 89g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	5.92% 4.3g	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	0.33% 0.24g	0.66% 0.48g	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	% 0.14g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 1.5g	g per day for Men 19-50 years
Fiber	10% 3.83g	15% 5.67g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	22% 0.28mg	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	29.4% 118μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	15.3% 153mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	16% 0.14mg	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	38% 3.03mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	22.5% 0.52mg	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	14.8% 103mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, tortilla chips, ranch-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Broccoli Raab have 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin C and 160 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 1.9 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Broccoli Raab vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Broccoli Raab have 1.6 times more Iron and 29.5 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 2.4 times more Copper, 4 times more Magnesium, 3.5 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Selenium, 15.7 times more Sodium and 1.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, tortilla chips, ranch-flavor contain similar levels of Calcium and Manganese per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, tortilla chips, ranch-flavor contain 22.8 times more Energy, 50.3 times more Fat, 42.6 times more Saturated Fat, 455 times more Omega 6, 22 times more Carbohydrate, 8 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6