Comparing Nutrients in 5 ounces Snacks, tortilla chips, plain, white corn, salted VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Broccoli	Recommended Dietary Allowance
Energy	23% 669kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	87.7% 15g	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	74% 96g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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% 0g	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	% 1.1g	% 0.14g	g per day for Men 19-50 years
Fiber	20% 7.65g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	18% 10g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	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	16.5% 0.2mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.42% 1.2mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	4.25% 17μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.3% 0.51μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	33.4% 5mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.6μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	7.7% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	1.84% 73.6μg	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	27% 2.15mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	45.6% 319mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	31% 465mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.1% 3.74g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, plain, white corn, salted vs Broccoli:

• Snacks, tortilla chips, plain, white corn, salted have 2 times more Vitamin B1, 1.3 times more Vitamin B3, more Vitamin B12 and 4.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B2, 1.9 times more Vitamin B5, 5.3 times more Vitamin B9, more Vitamin C and 4.9 times more Vitamin K than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Raw Broccoli have similar amounts of Vitamin B6 per 5 oz.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Raw Broccoli have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, tortilla chips, plain, white corn, salted vs Broccoli:

• Snacks, tortilla chips, plain, white corn, salted have 2.3 times more Calcium, 2 times more Copper, 2.1 times more Iron, 4 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Selenium, 9.9 times more Sodium and 3.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Potassium and 33.8 times more Water than Snacks, tortilla chips, plain, white corn, salted.

Comparison of macro-nutrients per 5 ounces:

• Snacks, tortilla chips, plain, white corn, salted have 13.9 times more Energy, 55.9 times more Fat, 24.7 times more Saturated Fat, 3.7 times more Omega 3, 214.7 times more Omega 6, 10.2 times more Carbohydrate, 2.1 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Sugars than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.