Comparing Nutrients in 7 ounces Broccoli VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%

Macro Nutrients

	Broccoli	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	85.5% 111g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1.6% 1.17g	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	0.38% 0.28g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.48g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	38% 14.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	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	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	38.2% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	81.2% 1.06mg	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	33.2% 133μg	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	240% 216mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	543% 652μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	9.33% 93mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.23% 209μg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	34% 0.78mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	54.3% 1848mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	56.8% 851mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.14% 5.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli versus 7 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• 7 ounces of Broccoli have more Vitamin A, 7.3 times more Vitamin B2 and more Vitamin E than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2.5 times more Vitamin B1, 5.3 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 3.2 times more Vitamin K than Raw Broccoli.
• Both Broccoli and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Raw Broccoli as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• 7 ounces of Broccoli have 2.4 times more Calcium and 34 times more Water than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 3.4 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 2.9 times more Potassium, 13 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• Both Broccoli and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli have 2.1 times more Omega 3 and 2.9 times more Sugars than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 7.4 times more Energy, 8.4 times more Carbohydrate, 2.8 times more Fiber and 1.8 times more Protein than Raw Broccoli.
• 7 ounces of Broccoli provide inadequate amounts of Energy
• 7 ounces of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra provide inadequate amounts of Omega 3
• Both Raw Broccoli as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra provide inadequate amounts of Omega 6 in seven ounces.