Comparing Nutrients in 5 ounces Broccoli Raab VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Broccoli Raab	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	1.08% 31kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	32.6% 31.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	73.8% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	73.5% 96g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	2.37% 1.7g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 1.26g	g per day for Men 19-50 years
Fiber	10% 3.83g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	22% 0.29mg	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	7.8% 31μg	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	32% 28.6mg	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	15.3% 2.3mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	15.3% 153mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	22% 0.51mg	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	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	29.3% 439mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.074% 2.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Tortilla chips, yellow, plain, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Tortilla chips, yellow, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Tortilla chips, yellow, plain, salted:

• 5 ounces of Broccoli Raab have 16.4 times more Vitamin A, 1.2 times more Vitamin B1, 3 times more Vitamin B2, 3.8 times more Vitamin B9, more Vitamin C and 373.3 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 1.3 times more Vitamin B5 and 1.8 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Tortilla chips, yellow, plain, salted provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Tortilla chips, yellow, plain, salted:

• 5 ounces of Broccoli Raab have 1.6 times more Iron and 47.7 times more Water than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 2.5 times more Copper, 3.8 times more Magnesium, 3.2 times more Phosphorus, 8.4 times more Selenium, 9.4 times more Sodium and 1.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Tortilla chips, yellow, plain, salted contain similar levels of Calcium, Manganese and Potassium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Tortilla chips, yellow, plain, salted contain 22.6 times more Energy, 45.6 times more Fat, 33.4 times more Saturated Fat, 1.7 times more Omega 3, 305.1 times more Omega 6, 23.6 times more Carbohydrate, 1.7 times more Fiber and 2.1 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6