Comparing Nutrients in 5 ounces Broccoli VS Snacks, potato chips, made from dried potatoes, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Broccoli	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	1.66% 48kcal	24.5% 712kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	101% 17g	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	70.6% 92g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.23% 0.89g	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	0.31% 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	% 0.69g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.55g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.14% 4g	11.5% 6.46g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, potato chips, made from dried potatoes, reduced fat	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	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	45% 0.58mg	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	9.57% 38.3μg	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	19% 17mg	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	20.6% 3.1mg	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	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	24% 0.22mg	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	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	22.2% 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	13.4% 94mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	31.7% 1077mg	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	42.5% 638mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.085% 3.15g	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, reduced fat:

• Raw Broccoli has more Vitamin A, 7.8 times more Vitamin B2, 2.3 times more Vitamin B9, 7.4 times more Vitamin C and 14.1 times more Vitamin K than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 3 times more Vitamin B1, 5.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Snacks, potato chips, made from dried potatoes, reduced fat 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, reduced fat:

• Raw Broccoli has 1.6 times more Calcium and 40.2 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 3.1 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium, 13.6 times more Sodium and 1.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.5 times more Omega 3 and 2.7 times more Sugars than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 14.8 times more Energy, 70.6 times more Fat, 59.3 times more Saturated Fat, 247.4 times more Omega 6, 9.8 times more Carbohydrate and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Fiber per 5 oz.
• Both Raw Broccoli as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.