Comparing Nutrients in 100 grams Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Boiled Broccoli	Recommended Dietary Allowance
Energy	17% 491kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	21.8% 21g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	6.77% 2.17g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	37.8% 6.4g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	9.93% 7.2g	1.9% 1.4g	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	0.18% 0.13g	1.02% 0.74g	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	% 0.16g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 0.08g	g per day for Men 19-50 years
Fiber	23% 8.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	14% 7.95g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	15.4% 0.2mg	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	6.25% 25μg	27% 108μg	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	0% 0mg	72% 65mg	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	47% 7.04mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	25.2% 0.23mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	21.8% 1.74mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	8.43% 0.19mg	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	31.7% 222mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	28% 423mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.055% 2.04g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Boiled Broccoli:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 2.2 times more Vitamin B1, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.9 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 6.2 times more Vitamin B2, 4.3 times more Vitamin B9, more Vitamin C and 58.8 times more Vitamin K than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 100 g.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Boiled Broccoli:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 3.7 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 6.8 times more Manganese, 3.3 times more Phosphorus, 7.6 times more Selenium, 10.3 times more Sodium and 3.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Calcium, 1.3 times more Potassium and 43.8 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.

Comparison of macro-nutrients per 100 grams:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 14 times more Energy, 51.5 times more Fat, 27.4 times more Saturated Fat, 125.9 times more Omega 6, 9.4 times more Carbohydrate, 5.2 times more Sugars, 2.7 times more Fiber and 3.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Omega 3 and 5.7 times more Fructose than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.