Comparing Nutrients in 7 ounces Snacks, potato chips, lightly salted VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, potato chips, lightly salted	Boiled Broccoli	Recommended Dietary Allowance
Energy	38.3% 1111kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	140% 23.8g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	11% 14.2g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	3.8% 2.76g	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% 0g	2.03% 1.47g	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	% 0g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.16g	g per day for Men 19-50 years
Fiber	22% 8.33g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	24% 13.3g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	28.8% 115μg	53.6% 214μg	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	60% 54mg	143% 129mg	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	102% 15.3mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	0.2% 7.94μg	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	35.5% 2.84mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	16.7% 0.38mg	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	42% 294mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.072% 2.68g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, potato chips, lightly salted vs Boiled Broccoli:

• Snacks, potato chips, lightly salted have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 9.9 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6 and 5.3 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.9 times more Vitamin B9, 2.4 times more Vitamin C and 6.4 times more Vitamin K than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, potato chips, lightly salted vs Boiled Broccoli:

• Snacks, potato chips, lightly salted have 4.9 times more Copper, 15.3 times more Fluoride, 2.1 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.2 times more Phosphorus, 4.5 times more Potassium, 4.9 times more Selenium, 4.6 times more Sodium and 3.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium and 66.1 times more Water than Snacks, potato chips, lightly salted.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato chips, lightly salted have 16 times more Energy, 86.3 times more Fat, 69.5 times more Saturated Fat, 3.5 times more Omega 3, 235 times more Omega 6, 7.5 times more Carbohydrate, 1.3 times more Fiber and 2.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.1 times more Sugars and more Fructose than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.