Comparing Nutrients in 100 grams Boiled Broccoli VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Boiled Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	1.2% 35kcal	18.8% 545kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	27% 8.64g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	1.05% 0.76g	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	1.02% 0.74g	0.23% 0.17g	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	% 0.49g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.43g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	8.25% 4.62g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	38% 0.49mg	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	27% 108μg	4.75% 19μg	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	72% 65mg	1.33% 1.2mg	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	9.67% 1.45mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	4% 40mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	11.3% 0.26mg	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	9.57% 67mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	18.7% 637mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	35.3% 529mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.064% 2.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Boiled and Drained Broccoli has more Vitamin A, 1.8 times more Vitamin B2, 5.7 times more Vitamin B9, 54.1 times more Vitamin C and 19.6 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 3.3 times more Vitamin B1, 4.8 times more Vitamin B3, 2.5 times more Vitamin B6 and 9.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin B5 per 100 g.
• Both Boiled and Drained Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Snack, potato chips, made from dried potatoes, plain:

• Boiled and Drained Broccoli has 2.4 times more Calcium, 4 times more Selenium and 37.7 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 2.2 times more Copper, 1.9 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 12.9 times more Sodium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 2.2 times more Omega 3, 1.8 times more Sugars and 4.4 times more Fructose than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 15.6 times more Energy, 86 times more Fat, 109.4 times more Saturated Fat, 302.7 times more Omega 6, 7.7 times more Carbohydrate and 1.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snack, potato chips, made from dried potatoes, plain have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Broccoli as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.