Comparing Nutrients in 100 grams Broccoli VS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%

Macro Nutrients

	Broccoli	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Energy	1.17% 34kcal	17.4% 505kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	62% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	50.3% 65.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	5.63% 4.1g	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	0.94% 0.68g	0.55% 0.4g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 2.57g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	19.4% 0.25mg	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	15.8% 63μg	4% 16μg	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	99% 89.2mg	0.78% 0.7mg	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	5.2% 0.78mg	60.5% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	15.7% 0.14mg	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	9.13% 0.73mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	33% 0.76mg	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	9.43% 66mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	8.27% 0.91mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.061% 2.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• Raw Broccoli has more Vitamin A, 1.4 times more Vitamin B2, 3.9 times more Vitamin B9, 127.4 times more Vitamin C and 13.9 times more Vitamin K than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 1.9 times more Vitamin B1, 4 times more Vitamin B3, 1.4 times more Vitamin B6 and 11.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Snacks, potato chips, made from dried potatoes (preformed), multigrain have similar amounts of Vitamin B5 per 100 g.
• Both Raw Broccoli as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• Raw Broccoli has 1.8 times more Calcium and 39.3 times more Water than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 2.9 times more Copper, 1.9 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 3.4 times more Selenium, 16.5 times more Sodium and 2.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, potato chips, made from dried potatoes (preformed), multigrain have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.5 times more Omega 3 than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 14.9 times more Energy, 66.9 times more Fat, 55.3 times more Saturated Fat, 215.5 times more Omega 6, 9.8 times more Carbohydrate, 2.4 times more Sugars and 1.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snacks, potato chips, made from dried potatoes (preformed), multigrain have similar amounts of Fiber per 100 g.
• Both Raw Broccoli as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.