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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Boiled Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original 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	43% 42g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	75% 12.7g	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	103% 133g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	19.7% 14.3g	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	0.36% 0.26g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 13.7g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	46% 17.5g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	30.5% 0.4mg	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	12.4% 49.6μg	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	0% 0mg	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	19% 2.88mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	50% 0.45mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	113% 2.6mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.11% 4.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original 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, original 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, original flavor:

• 7 ounces of Boiled Broccoli have 25.7 times more Vitamin A, 6.2 times more Vitamin B2, 4.3 times more Vitamin B9, more Vitamin C and 58.8 times more Vitamin K than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 2.2 times more Vitamin B1, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.9 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled and Drained Broccoli as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Broccoli have 2 times more Calcium, 1.3 times more Potassium and 43.8 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 3.7 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 6.8 times more Manganese, 3.3 times more Phosphorus, 7.6 times more Selenium, 10.3 times more Sodium and 3.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.3 times more Omega 3 than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 14 times more Energy, 51.5 times more Fat, 27.4 times more Saturated Fat, 125.9 times more Omega 6, 9.4 times more Carbohydrate, 5.2 times more Sugars, 2.7 times more Fiber and 3.3 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6