Comparing Nutrients in 5 ounces Broccoli VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	1.66% 48kcal	26.6% 773kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.5% 1.08g	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	1.33% 0.96g	0.33% 0.24g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.61g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	11% 4.1g	38g per day for Men 19-50 years
Protein	7.14% 4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	53.8% 0.7mg	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	22.3% 89.3μg	6.73% 27μg	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	140% 126mg	1.9% 1.7mg	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	7.37% 1.1mg	130% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	21.4% 0.19mg	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	13% 1.03mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	16% 0.37mg	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	13.4% 94mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.091% 3.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B2, 3.3 times more Vitamin B9, 74.3 times more Vitamin C and 14.1 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 3 times more Vitamin B1, 4.2 times more Vitamin B3, 2.8 times more Vitamin B6 and 17.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Raw Broccoli has 2.8 times more Calcium, 6.3 times more Selenium and 37.7 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 2.8 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium, 16 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 2.2 times more Sugars than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 16 times more Energy, 95.4 times more Fat, 75.8 times more Saturated Fat, 315.1 times more Omega 6, 8.3 times more Carbohydrate and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Raw Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.