Comparing Nutrients in 7 ounces Snacks, potato sticks VS Broccoli

Macros Ratio

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

Macro Nutrients

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Energy	35.7% 1036kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	11% 0.097mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	72% 2455mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	83.7% 1256mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	4.8% 177g	3700g per day for Men 19-50 years

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

• Snacks, potato sticks have 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.
• While Raw Broccoli contains 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.
• Both Snacks, potato sticks and Raw Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Snacks, potato sticks as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Snacks, potato sticks have 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.
• While Raw Broccoli contains 2.6 times more Calcium and 40.6 times more Water than Snacks, potato sticks.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato sticks have 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.
• While Raw Broccoli contains 7.7 times more Sugars than Snacks, potato sticks.
• Both Snacks, potato sticks and Raw Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Snacks, potato sticks as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.