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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Snacks, potato chips, plain, salted	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	18.3% 532kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	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	41.4% 54g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	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	0% 0g	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	% 0g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 0.15g	g per day for Men 19-50 years
Fiber	8.16% 3.1g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	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	17.8% 0.21mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.77% 0.088mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	7.25% 29μg	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	24% 21.6mg	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	69.7% 10.5mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.1% 21mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	8.33% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	1.53% 61.3μg	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	16% 1.28mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	22% 153mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	35% 527mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.05% 1.86g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, plain, salted VS Cooked Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, potato chips, plain, salted 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, plain, salted vs Cooked Broccoli Raab:

• 100 grams of Snacks, potato chips, plain, salted have 1.3 times more Vitamin B1, 2.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 4.1 times more Vitamin E than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain more Vitamin A, 1.6 times more Vitamin B2, 2.4 times more Vitamin B9, 1.7 times more Vitamin C and 11.6 times more Vitamin K than Snacks, potato chips, plain, salted.
• 100 grams of Snacks, potato chips, plain, salted have insufficient amounts of Vitamin A
• Both Snacks, potato chips, plain, salted 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, plain, salted vs Cooked Broccoli Raab:

• 100 grams of Snacks, potato chips, plain, salted have 3.1 times more Copper, 2.3 times more Magnesium, 1.9 times more Phosphorus, 3.5 times more Potassium, 1.9 times more Selenium, 9.4 times more Sodium and 2 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 5.6 times more Calcium and 49.1 times more Water than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Cooked Broccoli Raab contain similar levels of Iron and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, potato chips, plain, salted have 21.3 times more Energy, 65.3 times more Fat, 38.2 times more Saturated Fat, 1.8 times more Omega 3, 255 times more Omega 6, 17.3 times more Carbohydrate and 1.7 times more Protein than Cooked Broccoli Raab.
• Both Snacks, potato chips, plain, salted and Cooked Broccoli Raab offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6