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Comparing Nutrients in 14 ounces Snacks, pita chips, saltedVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Snacks, pita chips, salted
10%
30%
60%
Boiled Broccoli
23%
9%
68%
14 oz ▼

Macro Nutrients

62.5%1814kcal
Energy
4.8%139kcal
1814 kcalvs139 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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62%60.3g
Fat
1.68%1.63g
60.3 gvs1.63 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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16.6%5.33g
Saturated Fat
0.98%0.31g
5.33 gvs0.31 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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24.6%0.39g
Omega 3
29.5%0.47g
0.39 gvs0.47 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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47.3%8.03g
Omega 6
1.2%0.2g
8.03 gvs0.2 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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208%271g
Carbohydrate
22%28.5g
271 gvs28.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26%19g
Sugars
7.6%5.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
19 gvs5.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.4%5.36g
Fructose
4.05%2.94g
≤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]
5.36 gvs2.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.25g
Glucose
%1.94g
3.25 gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.32g
0 gvs0.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.7%15g
Fiber
34.5%13g
15 gvs13 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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83.6%46.8g
Protein
17%9.45g
46.8 gvs9.45 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
34%306μg
RAE, retinol activity equivalents
0 μgvs306 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
185%2.22mg
Vitamin B1
21%0.25mg
Thiamine
2.22 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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94%1.2mg
Vitamin B2
37.6%0.49mg
Riboflavin
1.2 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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175%28mg
Vitamin B3
13.7%2.2mg
Niacin, nicotinic acid, niacinamide
28 mgvs2.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
39.7%2mg
Vitamin B5
49%2.44mg
Pantothenic acid
2 mgvs2.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
33.3%0.43mg
Vitamin B6
61%0.79mg
Pyridoxine
0.43 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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134%536μg
Vitamin B9
107%429μg
Folates and Folic Acid
536 μgvs429 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
286%258mg
Ascorbic acid
0 mgvs258 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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183%27.5mg
Vitamin E
38.4%5.75mg
Tocopherols and Tocotrienols
27.5 mgvs5.75 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.97%4.76μg
Vitamin K
467%560μg
Phytomenadione or phylloquinone
4.76 μgvs560 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.75%67.5mg
Calcium
16%159mg
67.5 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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62%0.56mg
Copper
27%0.24mg
0.56 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.01%0.4μg
Fluoride
0.4%16μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
0.4 μgvs16 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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228%18.2mg
Iron
33.2%2.66mg
18.2 mgvs2.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35%147mg
Magnesium
20%83.3mg
147 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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113%2.6mg
Manganese
33.5%0.77mg
2.6 mgvs0.77 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks rich in Manganese
NA
Molybdenum
NA
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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70.3%492mg
Phosphorus
38%266mg
492 mgvs266 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15%512mg
Potassium
34.2%1163mg
512 mgvs1163 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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239%131μg
Selenium
11.5%6.35μg
131 μgvs6.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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226%3389mg
Sodium
11%163mg
3389 mgvs163 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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34.6%3.8mg
Zinc
16.2%1.8mg
3.8 mgvs1.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.21%7.94g
Water
9.57%354g
7.94 gvs354 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Snacks, pita chips, salted vs Boiled Broccoli:
Comparing minerals per 14 ounces for Snacks, pita chips, salted vs Boiled Broccoli:
Comparison of macro-nutrients per 14 ounces:



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