Comparing Nutrients in 5 ounces Snacks, tortilla chips, ranch-flavor VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Boiled Broccoli	Recommended Dietary Allowance
Energy	24.5% 710kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	7.83% 10g	130g per day for Men 19-50 years
Sugars	5.92% 4.3g	2.7% 1.97g	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	0.66% 0.48g	1.45% 1.05g	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	% 0.62g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.11g	g per day for Men 19-50 years
Fiber	15% 5.67g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	18% 10g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	22% 0.28mg	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	NA	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Boiled Broccoli	Recommended Dietary Allowance
Calcium	19% 190mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	24.5% 1.96mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	12% 0.27mg	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	51% 357mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, ranch-flavor vs Boiled Broccoli:

• Snacks, tortilla chips, ranch-flavor have 2.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, more Vitamin C and 100.8 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Snacks, tortilla chips, ranch-flavor vs Boiled Broccoli:

• Snacks, tortilla chips, ranch-flavor have 3.4 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 4.1 times more Magnesium, 1.9 times more Manganese, 3.8 times more Phosphorus, 4.6 times more Selenium, 12.7 times more Sodium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 28.4 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled and Drained Broccoli have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, tortilla chips, ranch-flavor have 14.3 times more Energy, 60.1 times more Fat, 44.8 times more Saturated Fat, 2 times more Omega 3, 258.7 times more Omega 6, 8.7 times more Carbohydrate, 2.2 times more Sugars, 1.2 times more Fiber and 3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Fructose than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 5 oz.