Comparing Nutrients in 100 grams Broccoli Raab VS Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	5%	54%	41%

Macro Nutrients

	Broccoli Raab	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Energy	0.76% 22kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	33.7% 32.7g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	43.2% 56.2g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	NA	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	5.66% 3.17g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	17.7% 0.23mg	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	20.8% 83μg	50% 200μg	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	22.4% 20mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Recommended Dietary Allowance
Calcium	11% 108mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	18.4% 0.17mg	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	26.8% 2.14mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	33.7% 0.77mg	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	10.4% 73mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	6.94% 236mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	51% 763mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	9.64% 1.06mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.032% 1.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour:

• 100 grams of Broccoli Raab have 4.2 times more Vitamin A, 2.3 times more Vitamin B5 and 11.9 times more Vitamin C than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While 100 g of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 2.6 times more Vitamin B1, 3.7 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Broccoli Raab.
• 100 grams of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour:

• 100 grams of Broccoli Raab have 77.1 times more Water than Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour.
• While 100 g of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 4 times more Copper, 2.3 times more Iron, 3.5 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 6.7 times more Selenium, 23.1 times more Sodium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain similar levels of Calcium and Potassium per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour contain 23.8 times more Energy, 66.7 times more Fat, 53.7 times more Saturated Fat, 6.5 times more Omega 3, 515.2 times more Omega 6, 19.7 times more Carbohydrate and 2.2 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6