Comparing Nutrients in 7 ounces Snacks, tortilla chips, ranch-flavor VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	34.3% 994kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	11% 14g	130g per day for Men 19-50 years
Sugars	8.3% 6g	4.76% 3.45g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.12g	NA	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	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	27% 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	29.8% 119μg	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	137% 123mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	26.6% 266mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	18.3% 0.16mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	19.6% 0.45mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Boiled Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, tortilla chips, ranch-flavor versus 7 oz of Boiled Brussels Sprouts 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 Boiled Brussels Sprouts:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 2.1 times more Vitamin B3 and 2.4 times more Vitamin B5 than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, more Vitamin C and 100.2 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled Brussels Sprouts 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 Boiled Brussels Sprouts:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 3.7 times more Calcium, 1.2 times more Copper, 4.4 times more Magnesium, 1.6 times more Manganese, 4.5 times more Phosphorus, 4.9 times more Selenium, 24.7 times more Sodium and 4.3 times more Zinc than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 28.3 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Boiled Brussels Sprouts contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 13.9 times more Energy, 49.3 times more Fat, 34.7 times more Saturated Fat, 1.4 times more Omega 3, 167 times more Omega 6, 8.8 times more Carbohydrate, 1.7 times more Sugars, 1.5 times more Fiber and 2.8 times more Protein than Boiled Brussels Sprouts.
• 7 ounces of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6