Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Cooked Broccoli Raab	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	42.6% 41.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	25.8% 8.26g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	125% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	103% 135g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	0.6% 0.44g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	32% 12g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	102% 1.33mg	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	35.2% 141μg	4.96% 20μg	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	81.6% 73.4mg	56.7% 51mg	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	33.5% 5.02mg	72.4% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	23.4% 234mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	76.7% 0.69mg	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	31.5% 2.52mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	102% 3461mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Potato chips, without salt, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Potato chips, without salt, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Potato chips, without salt, reduced fat:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 7.1 times more Vitamin B9, 1.4 times more Vitamin C and 19.2 times more Vitamin K than Potato chips, without salt, reduced fat.
• While 7 oz of Potato chips, without salt, reduced fat contain 1.9 times more Vitamin B2, 3.5 times more Vitamin B3, 3 times more Vitamin B6 and 2.2 times more Vitamin E than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Potato chips, without salt, reduced fat provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Potato chips, without salt, reduced fat:

• 7 ounces of Cooked Broccoli Raab have 5.6 times more Calcium, 7 times more Sodium and 91.4 times more Water than Potato chips, without salt, reduced fat.
• While 7 oz of Potato chips, without salt, reduced fat contain 4.6 times more Copper, 3.3 times more Magnesium, 2.4 times more Phosphorus, 5.1 times more Potassium, 6.2 times more Selenium and 1.9 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Potato chips, without salt, reduced fat contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Potato chips, without salt, reduced fat contain 19.5 times more Energy, 40 times more Fat, 46.7 times more Saturated Fat, 346.8 times more Omega 6, 21.7 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Potato chips, without salt, reduced fat offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6