Comparing Nutrients in 7 ounces Broccoli VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Broccoli	Snacks, potato sticks	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	35.7% 1036kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	208% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	81.4% 106g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.6% 0.44g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	10% 5.6g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, potato sticks	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	49% 0.64mg	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	20% 79.4μg	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	104% 94mg	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	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	9.33% 93mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	69.5% 0.63mg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	36.5% 0.84mg	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	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	72% 2455mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	83.7% 1256mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.12% 4.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Snacks, potato sticks:

• Raw Broccoli has more Vitamin A, 1.4 times more Vitamin B5, 1.6 times more Vitamin B9, 1.9 times more Vitamin C and 4.6 times more Vitamin K than Snacks, potato sticks.
• While Snacks, potato sticks contain 1.4 times more Vitamin B1, 7.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 11.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snacks, potato sticks have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Broccoli as well as Snacks, potato sticks have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Snacks, potato sticks:

• Raw Broccoli has 2.6 times more Calcium and 40.6 times more Water than Snacks, potato sticks.
• While Snacks, potato sticks contain 6.4 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 3.9 times more Potassium, 3.2 times more Selenium, 19.2 times more Sodium and 2.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 7.7 times more Sugars than Snacks, potato sticks.
• While Snacks, potato sticks contain 15.4 times more Energy, 93 times more Fat, 77.9 times more Saturated Fat, 363.3 times more Omega 6, 8 times more Carbohydrate, 1.3 times more Fiber and 2.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snacks, potato sticks have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Snacks, potato sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.