Comparing Nutrients in 100 calories Snacks, tortilla chips, unsalted, white cornVS Broccoli

Weight per 100 calories

Snacks, tortilla chips, unsalted, white corn

20g

Broccoli

294g

Snacks, tortilla chips, unsalted, white corn have 14.8 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Snacks, tortilla chips, unsalted, white corn or Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, tortilla chips, unsalted, white corn

42%

52%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Snacks, tortilla chips, unsalted, white cornvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.8%4.64g

Fat

1.12%1.1g

4.64 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.53%0.49g

Saturated Fat

1.05%0.34g

0.49 gvs0.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.6%0.22g

Omega 3

11.6%0.19g

0.22 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.4%1.76g

Omega 6

0.85%0.14g

1.76 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10%13g

Carbohydrate

15%19.5g

13 gvs19.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.27%0.2g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.2 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.019%0.014g

Fructose

2.76%2g

≤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]

0.014 gvs2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.014g

Glucose

%1.44g

0.014 gvs1.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.17g

Sucrose

%0.29g

0.17 gvs0.29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.77%1.05g

Fiber

20%7.65g

1.05 gvs7.65 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.77%1.55g

Protein

15%8.3g

1.55 gvs8.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Snacks, tortilla chips, unsalted, white cornvs Broccoli

0.088%0.8μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0.8 μgvs91 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.25%0.003mg

Vitamin B1

17.4%0.21mg

Thiamine

0.003 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.53%0.02mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.02 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.57%0.25mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.25 mgvs1.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.7%0.23mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.23 mgvs1.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.26%0.042mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.042 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.5%2μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

2 μgvs185 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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3%0.072μg

Vitamin B12

0%0μg

Cobalamin

0.072 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

292%262mg

Ascorbic acid

0 mgvs262 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.68%0.7mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.7 mgvs2.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.12%0.14μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0.14 μgvs299 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Snacks, tortilla chips, unsalted, white cornvs Broccoli

3.46%34.6mg

Calcium

14%138mg

34.6 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11.6%0.1mg

Copper

16%0.14mg

0.1 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.77%0.46mg

Iron

27%2.15mg

0.46 mgvs2.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.9%29mg

Magnesium

14.7%61.8mg

29 mgvs61.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

27%0.62mg

NA mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.7%39.8mg

Phosphorus

27.7%194mg

39.8 mgvs194 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.26%42.7mg

Potassium

27.3%929mg

42.7 mgvs929 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.42%1.33μg

Selenium

13.4%7.35μg

1.33 μgvs7.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%3mg

Sodium

6.47%97mg

3 mgvs97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.45%0.49mg

Zinc

11%1.2mg

0.49 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.011%0.42g

Water

7.1%263g

0.42 gvs263 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Snacks, tortilla chips, unsalted, white corn vs Broccoli:

Snacks, tortilla chips, unsalted, white corn have more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains 114.7 times more Vitamin A, 70 times more Vitamin B1, 17.3 times more Vitamin B2, 7.5 times more Vitamin B3, 7.2 times more Vitamin B5, 12.2 times more Vitamin B6, 93.2 times more Vitamin B9, more Vitamin C, 3.3 times more Vitamin E and 2147.3 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
Both Snacks, tortilla chips, unsalted, white corn as well as Raw Broccoli have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Snacks, tortilla chips, unsalted, white corn vs Broccoli:

Raw Broccoli contains 4 times more Calcium, 1.4 times more Copper, 4.7 times more Iron, 2.1 times more Magnesium, 4.9 times more Phosphorus, 21.7 times more Potassium, 5.5 times more Selenium, 32.5 times more Sodium, 2.5 times more Zinc and 632.1 times more Water than Snacks, tortilla chips, unsalted, white corn.

Comparison of macro-nutrients per 100 calories:

Snacks, tortilla chips, unsalted, white corn have 4.3 times more Fat, 1.5 times more Saturated Fat and 12.2 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Carbohydrate, 25.2 times more Sugars, 143.7 times more Fructose, 7.3 times more Fiber and 5.4 times more Protein than Snacks, tortilla chips, unsalted, white corn.
Both Snacks, tortilla chips, unsalted, white corn and Raw Broccoli have similar amounts of Energy and Omega 3 per 100 kcal.
Both Snacks, tortilla chips, unsalted, white corn as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Snacks, tortilla chips, unsalted, white cornVS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeBroccoliVS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeSnacks, tortilla chips, unsalted, white cornVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Snacks, tortilla chips, unsalted, white cornVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Snacks, tortilla chips, unsalted, white corn or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: