Comparing Nutrients in 7 ounces Boiled Broccoli VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	7%	41%	52%

Macro Nutrients

	Boiled Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	33.6% 974kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	18% 5.74g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	99% 128g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	19.3% 14g	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	2.03% 1.47g	NA	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	42.3% 16g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	Recommended Dietary Allowance
Vitamin A	17% 153μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	24.5% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	41% 0.53mg	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	53.6% 214μg	0% 0μg	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	143% 129mg	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	NA	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	19% 133mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	93% 1399mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor:

• 7 ounces of Boiled Broccoli have 3.5 times more Vitamin A, more Vitamin B9 and 72.1 times more Vitamin C than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor.
• While 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain 2.7 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor have insufficient amounts of Vitamin B9 and Vitamin C
• Both Boiled and Drained Broccoli as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor:

• 7 ounces of Boiled Broccoli have 1.2 times more Potassium and 35.7 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor.
• While 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain 2.1 times more Iron, 2.9 times more Magnesium, 3.7 times more Phosphorus, 17.2 times more Sodium and 3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain 14 times more Energy, 54.2 times more Fat, 36.6 times more Saturated Fat, 9 times more Carbohydrate, 5.1 times more Sugars, 2.5 times more Fiber and 3.4 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy