Comparing Nutrients in 7 ounces Broccoli VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Broccoli	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	136% 2.17g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	100% 130g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.74% 2g	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	0.19% 0.14g	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	% 1.7g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	47% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	32.5% 0.42mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	0% 0mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	9.33% 93mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	115% 1.04mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Snacks, tortilla chips, unsalted, white corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli versus 7 oz of Snacks, tortilla chips, unsalted, white corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Broccoli have 7.8 times more Vitamin A, 4.7 times more Vitamin B1, 6.3 times more Vitamin B9, more Vitamin C and 145.1 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 2 times more Vitamin B3, 2.1 times more Vitamin B5, more Vitamin B12 and 4.5 times more Vitamin E than Raw Broccoli.
• Both Broccoli and Snacks, tortilla chips, unsalted, white corn provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Raw Broccoli as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Broccoli have 1.5 times more Potassium, 2.2 times more Sodium and 42.7 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 3.7 times more Calcium, 10.7 times more Copper, 3.2 times more Iron, 7 times more Magnesium, 3 times more Phosphorus, 2.7 times more Selenium and 6 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli have 1.7 times more Sugars than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 14.8 times more Energy, 63.1 times more Fat, 21.6 times more Saturated Fat, 17.4 times more Omega 3, 180.8 times more Omega 6, 9.8 times more Carbohydrate, 2 times more Fiber and 2.8 times more Protein than Raw Broccoli.
• 7 ounces of Broccoli provide inadequate amounts of Energy and Omega 6