Comparing Nutrients in 7 ounces Snacks, potato sticks VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, potato sticks	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	35.7% 1036kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	33.6% 0.44mg	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	20% 79.4μg	35.2% 141μg	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	104% 94mg	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	16.5% 0.15mg	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	56.3% 4.5mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	32.8% 0.75mg	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	48.8% 341mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	72% 2455mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	83.7% 1256mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato sticks VS Cooked Broccoli Raab per 7 oz

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

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

• 7 ounces of Snacks, potato sticks have 2.4 times more Vitamin B3, 1.5 times more Vitamin B6, 1.3 times more Vitamin C and 3.6 times more Vitamin E than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B9 and 11.6 times more Vitamin K than Snacks, potato sticks.
• Both Snacks, potato sticks and Cooked Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Snacks, potato sticks have insufficient amounts of Vitamin A
• Both Snacks, potato sticks as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Snacks, potato sticks have 4.2 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 2.1 times more Phosphorus, 3.6 times more Potassium, 6.2 times more Selenium, 11.3 times more Sodium and 1.8 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 6.6 times more Calcium and 41.6 times more Water than Snacks, potato sticks.
• Both Snacks, potato sticks and Cooked Broccoli Raab contain similar levels of Manganese per seven ounces.
• 7 ounces of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, potato sticks have 20.9 times more Energy, 66.2 times more Fat, 99.8 times more Saturated Fat, 574.2 times more Omega 6, 17.1 times more Carbohydrate, 1.2 times more Fiber and 1.7 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.9 times more Omega 3 than Snacks, potato sticks.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6