Comparing Nutrients in 7 ounces Broccoli Raab VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Broccoli Raab	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	34% 11g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	140% 23.8g	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	81.7% 106g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0.93% 0.67g	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	% 0.67g	g per day for Men 19-50 years
Fiber	14% 5.36g	22% 8.33g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	99% 1.3mg	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	28.8% 115μg	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	60% 54mg	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	102% 15.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	66% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	41.2% 0.95mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	76% 2588mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.072% 2.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, potato chips, lightly salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Snacks, potato chips, lightly salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Snacks, potato chips, lightly salted:

• 7 ounces of Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B9 and 10.1 times more Vitamin K than Snacks, potato chips, lightly salted.
• While 7 oz of Snacks, potato chips, lightly salted contain 1.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2.5 times more Vitamin B5, 3.8 times more Vitamin B6, 1.4 times more Vitamin C and 4.8 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, potato chips, lightly salted provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Snacks, potato chips, lightly salted:

• 7 ounces of Broccoli Raab have 4.5 times more Calcium, 1.5 times more Iron and 68.6 times more Water than Snacks, potato chips, lightly salted.
• While 7 oz of Snacks, potato chips, lightly salted contain 7.1 times more Copper, 2.8 times more Magnesium, 2 times more Phosphorus, 6.7 times more Potassium, 7.8 times more Selenium, 5.7 times more Sodium and 2 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, potato chips, lightly salted 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, potato chips, lightly salted contain 25.5 times more Energy, 72.2 times more Fat, 66.1 times more Saturated Fat, 2.2 times more Omega 3, 413.3 times more Omega 6, 18.8 times more Carbohydrate, 1.6 times more Fiber and 2.1 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6