Comparing Nutrients in 100 grams Snacks, potato chips, fat-free, made with olestra VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, potato chips, fat-free, made with olestra	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	9.45% 274kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.28g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	0% 0g	0.86% 0.62g	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	NA	0.33% 0.24g	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	NA	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	18% 6.8g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	14% 7.74g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, fat-free, made with olestra	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	17% 0.22mg	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	17.8% 71μg	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	31.4% 28.3mg	41% 37mg	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	0% 0mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, fat-free, made with olestra	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.5% 35mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	8.33% 0.075mg	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	30% 2.4mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	16.5% 0.38mg	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	25% 174mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, fat-free, made with olestra VS Cooked Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, potato chips, fat-free, made with olestra versus 100 g of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, potato chips, fat-free, made with olestra vs Cooked Broccoli Raab:

• 100 grams of Snacks, potato chips, fat-free, made with olestra have 1.9 times more Vitamin B1, 2.2 times more Vitamin B3 and 2.2 times more Vitamin B5 than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin C, more Vitamin E and more Vitamin K than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Cooked Broccoli Raab provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Snacks, potato chips, fat-free, made with olestra as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Snacks, potato chips, fat-free, made with olestra vs Cooked Broccoli Raab:

• 100 grams of Snacks, potato chips, fat-free, made with olestra have 5.9 times more Copper, 1.9 times more Iron, 2.6 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium, 9.9 times more Sodium and 6.5 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 3.4 times more Calcium, 1.4 times more Selenium and 45.7 times more Water than Snacks, potato chips, fat-free, made with olestra.
• 100 grams of Snacks, potato chips, fat-free, made with olestra lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, potato chips, fat-free, made with olestra have 11 times more Energy, 20.8 times more Carbohydrate, 2.4 times more Fiber and 2 times more Protein than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 6.9 times more Omega 3 than Snacks, potato chips, fat-free, made with olestra.
• 100 grams of Snacks, potato chips, fat-free, made with olestra provide inadequate amounts of Omega 3
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Snacks, potato chips, fat-free, made with olestra as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 100 grams.