Comparing Nutrients in 7 ounces Snacks, tortilla chips, ranch-flavor VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	34.3% 994kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	8.3% 6g	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	0.93% 0.67g	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	% 0.87g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 2.12g	% 0.3g	g per day for Men 19-50 years
Fiber	21% 7.94g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	NA	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	81.6% 73.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	26.6% 266mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	34.2% 2.74mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	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	71.4% 500mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, tortilla chips, ranch-flavor 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, tortilla chips, ranch-flavor vs Cooked Broccoli Raab:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin C and 182.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Cooked Broccoli Raab provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Snacks, tortilla chips, ranch-flavor vs Cooked Broccoli Raab:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 1.3 times more Copper, 3.2 times more Magnesium, 3.1 times more Phosphorus, 5.6 times more Selenium, 9.3 times more Sodium and 2.6 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.3 times more Potassium and 29.1 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Cooked Broccoli Raab contain similar levels of Calcium, Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 20 times more Energy, 47.4 times more Fat, 39.8 times more Saturated Fat, 425.6 times more Omega 6, 20.1 times more Carbohydrate, 4.9 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Cooked Broccoli Raab.
• Both Snacks, tortilla chips, ranch-flavor and Cooked Broccoli Raab offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6