Comparing Nutrients in 5 ounces Broccoli VS Snacks, taro chips

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Broccoli	Snacks, taro chips	Recommended Dietary Allowance
Energy	1.66% 48kcal	24.3% 706kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	28.5% 9.1g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	107% 18g	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	74.3% 97g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	7.47% 5.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	27% 10.2g	38g per day for Men 19-50 years
Protein	7.14% 4g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	47.8% 0.62mg	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	7.1% 28.3μg	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	7.87% 7.1mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	21.3% 25.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, taro chips	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	44% 0.4mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	0.062% 0.001mg	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	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Snacks, taro chips:

• Raw Broccoli has 4.4 times more Vitamin A, 4 times more Vitamin B2, 1.2 times more Vitamin B3, 3.2 times more Vitamin B9, 17.8 times more Vitamin C and 5.6 times more Vitamin K than Snacks, taro chips.
• While Snacks, taro chips contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B6 and 14.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snacks, taro chips have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Broccoli as well as Snacks, taro chips have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Snacks, taro chips:

• Raw Broccoli has 210 times more Manganese, 1.4 times more Selenium and 44.7 times more Water than Snacks, taro chips.
• While Snacks, taro chips contain 1.3 times more Calcium, 5.7 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 2 times more Phosphorus, 2.4 times more Potassium and 10.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Snacks, taro chips have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.2 times more Protein than Snacks, taro chips.
• While Snacks, taro chips contain 14.6 times more Energy, 67.3 times more Fat, 56.4 times more Saturated Fat, 261.6 times more Omega 6, 10.3 times more Carbohydrate, 2.2 times more Sugars and 2.8 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Snacks, taro chips have similar amounts of Omega 3 per 5 oz.
• Both Raw Broccoli as well as Snacks, taro chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.