Comparing Nutrients in 7 ounces Snacks, potato chips, plain, unsalted VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, unsalted	5%	57%	38%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, potato chips, plain, unsalted	Broccoli Raab	Recommended Dietary Allowance
Energy	36.7% 1064kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	70.8% 68.7g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	68% 21.7g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	140% 23.8g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.8% 105g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	1.04% 0.75g	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	NA	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	25% 9.53g	14% 5.36g	38g per day for Men 19-50 years
Protein	25% 14g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, unsalted	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	26% 0.34mg	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	22.3% 89.3μg	41% 165μg	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	68.6% 61.7mg	44.5% 40mg	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	121% 18mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, unsalted	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	9.26% 0.083mg	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	40.4% 3.23mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	46.8% 327mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, plain, unsalted VS Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Snacks, potato chips, plain, unsalted vs Broccoli Raab:

• 7 ounces of Snacks, potato chips, plain, unsalted have 1.5 times more Vitamin B2, 3.1 times more Vitamin B3, 1.2 times more Vitamin B5, 3.9 times more Vitamin B6, 1.5 times more Vitamin C and 5.6 times more Vitamin E than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 1.8 times more Vitamin B9 and 10.1 times more Vitamin K than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted and Broccoli Raab provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A
• Both Snacks, potato chips, plain, unsalted as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, potato chips, plain, unsalted vs Broccoli Raab:

• 7 ounces of Snacks, potato chips, plain, unsalted have 7.3 times more Copper, 3 times more Magnesium, 2.3 times more Phosphorus, 6.5 times more Potassium, 8.1 times more Selenium and 1.4 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4.5 times more Calcium, 1.3 times more Iron, 4.1 times more Sodium and 48.7 times more Water than Snacks, potato chips, plain, unsalted.
• Both Snacks, potato chips, plain, unsalted and Broccoli Raab contain similar levels of Manganese per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, potato chips, plain, unsalted have 24.4 times more Energy, 70.6 times more Fat, 132 times more Saturated Fat, 413.1 times more Omega 6, 18.6 times more Carbohydrate, 1.8 times more Fiber and 2.2 times more Protein than Broccoli Raab.
• Both Snacks, potato chips, plain, unsalted and Broccoli Raab offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6