Comparing Nutrients in 5 ounces Tortilla chips, low fat, baked without fat VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Broccoli Raab	Recommended Dietary Allowance
Energy	22% 635kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	10% 3.83g	38g per day for Men 19-50 years
Protein	28% 15.6g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	18.6% 0.24mg	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	5.67% 22.7μg	29.4% 118μg	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	0.31% 0.28mg	32% 28.6mg	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	7.28% 1.1mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Broccoli Raab	Recommended Dietary Allowance
Calcium	22.5% 225mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	6.6% 0.06mg	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	28.3% 2.27mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	NA	24.3% 0.56mg	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	64.4% 451mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	49% 733mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, low fat, baked without fat VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Tortilla chips, low fat, baked without fat versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tortilla chips, low fat, baked without fat vs Broccoli Raab:

• 5 ounces of Tortilla chips, low fat, baked without fat have 1.4 times more Vitamin B1 and 2.2 times more Vitamin B2 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 26.2 times more Vitamin A, 2.9 times more Vitamin B3, 5.2 times more Vitamin B9, 101 times more Vitamin C, 2.1 times more Vitamin E and 1120 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Broccoli Raab provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Tortilla chips, low fat, baked without fat as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tortilla chips, low fat, baked without fat vs Broccoli Raab:

• 5 ounces of Tortilla chips, low fat, baked without fat have 1.5 times more Calcium, 2.6 times more Copper, 4.4 times more Magnesium, 4.4 times more Phosphorus, 1.4 times more Potassium, 15.7 times more Selenium, 15.7 times more Sodium and 1.5 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.3 times more Iron and 54.4 times more Water than Tortilla chips, low fat, baked without fat.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tortilla chips, low fat, baked without fat have 20.4 times more Energy, 11.6 times more Fat, 10.2 times more Saturated Fat, 87 times more Omega 6, 28.1 times more Carbohydrate, 2 times more Fiber and 3.5 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.4 times more Omega 3 than Tortilla chips, low fat, baked without fat.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6