Comparing Nutrients in 5 ounces Snacks, potato sticks VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Energy	25.5% 740kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	50.3% 48.8g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	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	58% 75.6g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	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	NA	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	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	17% 9.5g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	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	11.3% 0.14mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	14% 56.7μg	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	74.5% 67mg	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	86% 13mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	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	40.2% 3.2mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	35% 244mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	51.6% 1753mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	60% 897mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, potato sticks vs Broccoli:

• Snacks, potato sticks have 1.4 times more Vitamin B1, 7.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 11.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 1.6 times more Vitamin B9, 1.9 times more Vitamin C and 4.6 times more Vitamin K than Snacks, potato sticks.
• Both Snacks, potato sticks and Raw Broccoli have similar amounts of Vitamin B2 per 5 oz.
• Both Snacks, potato sticks 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 sticks vs Broccoli:

• Snacks, potato sticks have 6.4 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 3.9 times more Potassium, 3.2 times more Selenium, 19.2 times more Sodium and 2.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium and 40.6 times more Water than Snacks, potato sticks.

Comparison of macro-nutrients per 5 ounces:

• Snacks, potato sticks have 15.4 times more Energy, 93 times more Fat, 77.9 times more Saturated Fat, 363.3 times more Omega 6, 8 times more Carbohydrate, 1.3 times more Fiber and 2.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 7.7 times more Sugars than Snacks, potato sticks.
• Both Snacks, potato sticks and Raw Broccoli have similar amounts of Omega 3 per 5 oz.
• Both Snacks, potato sticks as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.