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

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, yellow, plain, salted	5%	40%	55%
Broccoli	27%	8%	65%

Macro Nutrients

	Tortilla chips, yellow, plain, salted	Broccoli	Recommended Dietary Allowance
Energy	24.3% 704kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.7g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.93g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	73.8% 12.5g	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	73.5% 96g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	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	0.31% 0.23g	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	% 0.23g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 1.26g	% 0.14g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, yellow, plain, salted	Broccoli	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	7.8% 31μg	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	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	28% 4.2mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, yellow, plain, salted	Broccoli	Recommended Dietary Allowance
Calcium	14.7% 147mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	7.7% 0.069mg	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	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	22% 0.51mg	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	47.4% 332mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	29.3% 439mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.074% 2.75g	3.42% 127g	3700g per day for Men 19-50 years

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

• Tortilla chips, yellow, plain, salted have 1.8 times more Vitamin B1, 2.3 times more Vitamin B3 and 3.8 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Vitamin A, 2.7 times more Vitamin B2, 1.4 times more Vitamin B5, 2.9 times more Vitamin B9, more Vitamin C and 169.3 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Raw Broccoli have similar amounts of Vitamin B6 per 5 oz.
• Both Tortilla chips, yellow, plain, salted as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Tortilla chips, yellow, plain, salted have 2.2 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Selenium, 9.4 times more Sodium and 3.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Potassium and 46 times more Water than Tortilla chips, yellow, plain, salted.

Comparison of macro-nutrients per 5 ounces:

• Tortilla chips, yellow, plain, salted have 14.6 times more Energy, 60.4 times more Fat, 24.4 times more Saturated Fat, 5 times more Omega 3, 180.6 times more Omega 6, 10.1 times more Carbohydrate, 1.8 times more Fiber and 2.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Sugars than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.