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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Broccoli	Recommended Dietary Allowance
Energy	34.3% 994kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	10% 13g	130g per day for Men 19-50 years
Sugars	8.3% 6g	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	0.93% 0.67g	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	% 0.87g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 2.12g	% 0.2g	g per day for Men 19-50 years
Fiber	21% 7.94g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	NA	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Broccoli	Recommended Dietary Allowance
Calcium	26.6% 266mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	34.2% 2.74mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	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	71.4% 500mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, ranch-flavor vs Broccoli:

• Snacks, tortilla chips, ranch-flavor have 2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B1, 2 times more Vitamin B2, more Vitamin C and 72.6 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.

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

• Snacks, tortilla chips, ranch-flavor have 2.9 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 1.7 times more Manganese, 3.8 times more Phosphorus, 2.9 times more Selenium, 15.7 times more Sodium and 3.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 28.4 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Raw Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, tortilla chips, ranch-flavor have 14.7 times more Energy, 66.6 times more Fat, 31 times more Saturated Fat, 3.7 times more Omega 3, 269.3 times more Omega 6, 9.4 times more Carbohydrate, 1.8 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Raw Broccoli.
• Both Snacks, tortilla chips, ranch-flavor as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.