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

Macros Ratio

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

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, reduced fat	Broccoli	Recommended Dietary Allowance
Energy	24.5% 712kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.6% 92g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	3.32% 2.4g	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	0.31% 0.23g	1.33% 0.96g	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	% 0g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.55g	% 0.14g	g per day for Men 19-50 years
Fiber	12% 4.54g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	11.5% 6.46g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, reduced fat	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	19% 0.25mg	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	9.57% 38.3μg	22.3% 89.3μg	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	19% 17mg	140% 126mg	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	20.6% 3.1mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.5% 10.2μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, reduced fat	Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	7.7% 0.069mg	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	19.7% 1.57mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	22.2% 0.51mg	13% 0.3mg	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	26% 183mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	31.7% 1077mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	42.5% 638mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	3.42% 127g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, made from dried potatoes, reduced fat have 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.
• While Raw Broccoli contains 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.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, potato chips, made from dried potatoes, reduced fat vs Broccoli:

• Snacks, potato chips, made from dried potatoes, reduced fat have 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.
• While Raw Broccoli contains 1.6 times more Calcium and 40.2 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Raw Broccoli have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, potato chips, made from dried potatoes, reduced fat have 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, 1.2 times more Fiber and 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Omega 3 and 2.7 times more Sugars than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.