Comparing Nutrients in 7 ounces Broccoli Raab VS Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	5%	54%	41%

Macro Nutrients

	Broccoli Raab	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	35.8% 1038kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	27.7% 8.85g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	174% 29.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	85.8% 112g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Vitamin A	29% 260μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	35% 0.46mg	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	41% 165μg	99% 397μg	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	44.5% 40mg	3.75% 3.37mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Calcium	21.4% 214mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	36.6% 0.33mg	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	53% 4.25mg	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	66.8% 1.54mg	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	20.7% 145mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	101% 1514mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour:

• 7 ounces of Broccoli Raab have 4.2 times more Vitamin A, 2.3 times more Vitamin B5 and 11.9 times more Vitamin C than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While 7 oz of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 2.6 times more Vitamin B1, 3.7 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Broccoli Raab.
• 7 ounces of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour:

• 7 ounces of Broccoli Raab have 77.1 times more Water than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While 7 oz of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 4 times more Copper, 2.3 times more Iron, 3.5 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 6.7 times more Selenium, 23.1 times more Sodium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 23.8 times more Energy, 66.7 times more Fat, 53.7 times more Saturated Fat, 6.5 times more Omega 3, 515.2 times more Omega 6, 19.7 times more Carbohydrate and 2.2 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6