Comparing Nutrients in 7 ounces Broccoli Raab VS Snacks, corn-based, extruded, chips, plain

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Broccoli Raab	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	68.2% 66.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	188% 32g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0.74% 0.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.54g	g per day for Men 19-50 years
Fiber	14% 5.36g	21% 7.94g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	25.5% 0.33mg	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	41% 165μg	3.97% 16μg	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	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	21.4% 3.2mg	96% 14.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	21.4% 214mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	22.3% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.57% 103μg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	28.7% 0.66mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.057% 2.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, corn-based, extruded, chips, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Snacks, corn-based, extruded, chips, plain 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, plain:

• 7 ounces of Broccoli Raab have 43.7 times more Vitamin A, 3.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 10.4 times more Vitamin B9, more Vitamin C and 35.6 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• While 7 oz of Snacks, corn-based, extruded, chips, plain contain 4.5 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, corn-based, extruded, chips, plain provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Snacks, corn-based, extruded, chips, plain:

• 7 ounces of Broccoli Raab have 1.8 times more Iron, 1.4 times more Potassium and 86.5 times more Water than Snacks, corn-based, extruded, chips, plain.
• While 7 oz of Snacks, corn-based, extruded, chips, plain contain 1.3 times more Calcium, 2.4 times more Copper, 3.3 times more Magnesium, 2.7 times more Phosphorus, 7.6 times more Selenium, 15.6 times more Sodium and 1.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, corn-based, extruded, chips, plain contain similar levels of Manganese 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, plain contain 24.5 times more Energy, 68.1 times more Fat, 52.2 times more Saturated Fat, 1.5 times more Omega 3, 556.4 times more Omega 6, 20.1 times more Carbohydrate, 1.5 times more Fiber and 1.9 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6