Comparing Nutrients in 7 ounces Broccoli VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	37.3% 1082kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	53.6% 17g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	180% 30.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	84.5% 110g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.1% 1.5g	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	1.86% 1.35g	0.47% 0.34g	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	% 0.97g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.85g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	15% 5.75g	38g per day for Men 19-50 years
Protein	10% 5.6g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	75.3% 0.98mg	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	31.3% 125μg	9.43% 37.7μg	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	197% 177mg	2.65% 2.4mg	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	10.3% 1.55mg	182% 27.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	9.33% 93mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	30% 0.27mg	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	18% 1.45mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	22.4% 0.52mg	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	18.7% 131mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	70% 1050mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B2, 3.3 times more Vitamin B9, 74.3 times more Vitamin C and 14.1 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 3 times more Vitamin B1, 4.2 times more Vitamin B3, 2.8 times more Vitamin B6 and 17.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Raw Broccoli has 2.8 times more Calcium, 6.3 times more Selenium and 37.7 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 2.8 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium, 16 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 2.2 times more Sugars than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 16 times more Energy, 95.4 times more Fat, 75.8 times more Saturated Fat, 315.1 times more Omega 6, 8.3 times more Carbohydrate and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Raw Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.