Comparing Nutrients in 100 grams Boiled Broccoli VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Boiled Broccoli	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	1.2% 35kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	68.3% 11.6g	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	49% 64g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	1.27% 0.92g	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	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.92g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	4.07% 2.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	7.67% 69μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	35.4% 0.46mg	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	8.75% 35μg	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	35.7% 32mg	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	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	4% 40mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	22% 0.2mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	12% 0.28mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	23% 786mg	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	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.056% 2.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Snacks, plantain chips, salted:

• Boiled and Drained Broccoli has 3.1 times more Vitamin B2, 3.1 times more Vitamin B9, 2 times more Vitamin C and 4.9 times more Vitamin K than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, plantain chips, salted have similar amounts of Vitamin A and Vitamin B1 per 100 g.
• Both Boiled and Drained Broccoli as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Snacks, plantain chips, salted:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 4 times more Selenium, 1.2 times more Zinc and 42.7 times more Water than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 3.2 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 2.7 times more Potassium and 4.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, plantain chips, salted have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 1.5 times more Omega 3 and 1.5 times more Sugars than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 15.2 times more Energy, 72.2 times more Fat, 105.5 times more Saturated Fat, 227.8 times more Omega 6 and 8.9 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, plantain chips, salted have similar amounts of Fiber and Protein per 100 g.
• Both Boiled and Drained Broccoli as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.