Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Cooked Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	50.4% 49g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	22% 7.02g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	154% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	96% 125g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	8.3% 6g	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	0.93% 0.67g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 2.12g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	21% 7.94g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	50% 450μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.6% 73.4mg	0% 0mg	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	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	23.4% 234mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	22.3% 0.2mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	31.5% 0.72mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	15% 514mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Snacks, tortilla chips, ranch-flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Snacks, tortilla chips, ranch-flavor:

• 7 ounces of Cooked Broccoli Raab have 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin C and 182.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Snacks, tortilla chips, ranch-flavor:

• 7 ounces of Cooked Broccoli Raab have 1.3 times more Potassium and 29.1 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 1.3 times more Copper, 3.2 times more Magnesium, 3.1 times more Phosphorus, 5.6 times more Selenium, 9.3 times more Sodium and 2.6 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, tortilla chips, ranch-flavor contain similar levels of Calcium, Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, tortilla chips, ranch-flavor contain 20 times more Energy, 47.4 times more Fat, 39.8 times more Saturated Fat, 425.6 times more Omega 6, 20.1 times more Carbohydrate, 4.9 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6