Comparing Nutrients in 5 ounces Broccoli VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%

Macro Nutrients

	Broccoli	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Energy	1.66% 48kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.33% 0.23g	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	61% 79.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.15% 0.84g	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	0.27% 0.2g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.34g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	7.14% 4g	13% 7.17g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	27.3% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	58% 0.75mg	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	23.7% 95μg	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	171% 154mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	388% 466μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.74% 150μg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	24.3% 0.56mg	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	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.1% 3.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• Raw Broccoli has more Vitamin A, 7.3 times more Vitamin B2 and more Vitamin E than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2.5 times more Vitamin B1, 5.3 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 3.2 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have similar amounts of Vitamin B9 and Vitamin C per 5 oz.
• Both Raw Broccoli as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• Raw Broccoli has 2.4 times more Calcium and 34 times more Water than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 3.4 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 2.9 times more Potassium, 13 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 2.1 times more Omega 3 and 2.9 times more Sugars than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 7.4 times more Energy, 3.1 times more Saturated Fat, 8.4 times more Carbohydrate, 2.8 times more Fiber and 1.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.