Comparing Nutrients in 7 ounces Snacks, taro chips VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, taro chips	Boiled Broccoli	Recommended Dietary Allowance
Energy	34% 988kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.4g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	40% 12.8g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	150% 25.4g	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	104% 135g	11% 14.2g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	NA	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	NA	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	9.92% 39.7μg	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	11% 9.92mg	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	150% 22.5mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Boiled Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	29.8% 2.4mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	0.086% 0.002mg	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	37% 260mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	44% 1498mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	45.2% 679mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, taro chips vs Boiled Broccoli:

• Snacks, taro chips have 2.8 times more Vitamin B1, 2.2 times more Vitamin B6 and 7.8 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11 times more Vitamin A, 4.2 times more Vitamin B2, 5.4 times more Vitamin B9, 13 times more Vitamin C and 7.8 times more Vitamin K than Snacks, taro chips.
• Both Snacks, taro chips and Boiled and Drained Broccoli have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Snacks, taro chips 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, taro chips vs Boiled Broccoli:

• Snacks, taro chips have 1.5 times more Calcium, 4.6 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium and 8.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 194 times more Manganese and 44.6 times more Water than Snacks, taro chips.
• Both Snacks, taro chips and Boiled and Drained Broccoli have similar amounts of Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, taro chips have 14.2 times more Energy, 60.7 times more Fat, 81.4 times more Saturated Fat, 251.4 times more Omega 6, 9.5 times more Carbohydrate, 2.7 times more Sugars and 2.2 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Omega 3 than Snacks, taro chips.
• Both Snacks, taro chips and Boiled and Drained Broccoli have similar amounts of Protein per 7 oz.
• Both Snacks, taro chips as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.