Comparing Nutrients in 5 ounces Tortilla chips, yellow, plain, salted VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, yellow, plain, salted	5%	40%	55%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Tortilla chips, yellow, plain, salted	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	24.3% 704kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.7g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.93g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	73.8% 12.5g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.23g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 1.26g	% 0.21g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, yellow, plain, salted	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	24% 0.31mg	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	7.8% 31μg	25% 101μg	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% 0mg	58.3% 52.4mg	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	28% 4.2mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, yellow, plain, salted	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	14.7% 147mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	23.4% 1.87mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	23.4% 0.54mg	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	47.4% 332mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	29.3% 439mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.074% 2.75g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, yellow, plain, salted VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Tortilla chips, yellow, plain, salted versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tortilla chips, yellow, plain, salted vs Cooked Broccoli Raab:

• 5 oz of Cooked Broccoli Raab contain 28.4 times more Vitamin A, 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B9, more Vitamin C and 426.7 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Cooked Broccoli Raab provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Tortilla chips, yellow, plain, salted as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tortilla chips, yellow, plain, salted vs Cooked Broccoli Raab:

• 5 ounces of Tortilla chips, yellow, plain, salted have 1.4 times more Copper, 3.1 times more Magnesium, 2.9 times more Phosphorus, 6.5 times more Selenium, 5.5 times more Sodium and 2.7 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.7 times more Potassium and 47.1 times more Water than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Cooked Broccoli Raab contain similar levels of Calcium, Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tortilla chips, yellow, plain, salted have 19.9 times more Energy, 42.9 times more Fat, 31.2 times more Saturated Fat, 1.6 times more Omega 3, 285.4 times more Omega 6, 21.6 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6