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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Boiled Broccoli	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	1.2% 35kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	46.5% 7.9g	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	41.4% 54g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.46% 0.33g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.33g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, potato chips, plain, salted	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	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	6.77% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	41% 0.53mg	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	7.25% 29μg	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	24% 21.6mg	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	69.7% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	4% 40mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	1.53% 61.3μg	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	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	18.7% 0.43mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	35% 1196mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	35% 527mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.05% 1.86g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B2, 3.7 times more Vitamin B9, 3 times more Vitamin C and 6.4 times more Vitamin K than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 3.4 times more Vitamin B1, 8.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 7.2 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, potato chips, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Broccoli has 1.9 times more Calcium and 48 times more Water than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 3.8 times more Copper, 15.3 times more Fluoride, 1.9 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 4.1 times more Potassium, 1.6 times more Selenium, 12.9 times more Sodium and 2.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 4.2 times more Sugars and more Fructose than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 15.2 times more Energy, 82.9 times more Fat, 43 times more Saturated Fat, 3 times more Omega 3, 155 times more Omega 6, 7.5 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, potato chips, plain, salted have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Broccoli as well as Snacks, potato chips, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.