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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	50.4% 49g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	22% 7.02g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	154% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	96% 125g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 2.12g	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	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	21.4% 214mg	26.6% 266mg	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	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	15% 514mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.17% 6.23g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Broccoli Raab vs Snacks, tortilla chips, ranch-flavor:

• 7 ounces of Broccoli Raab have 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin C and 160 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 1.9 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B3 and 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 Broccoli Raab vs Snacks, tortilla chips, ranch-flavor:

• 7 ounces of Broccoli Raab have 1.6 times more Iron and 29.5 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 2.4 times more Copper, 4 times more Magnesium, 3.5 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Selenium, 15.7 times more Sodium and 1.9 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, tortilla chips, ranch-flavor contain similar levels of Calcium and 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, tortilla chips, ranch-flavor contain 22.8 times more Energy, 50.3 times more Fat, 42.6 times more Saturated Fat, 455 times more Omega 6, 22 times more Carbohydrate, 8 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6