Comparing Nutrients in 1 kilogram Boiled BroccoliVS Snacks, pita chips, salted

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Snacks, pita chips, salted

10%

30%

60%

1 kg ▼

Macro Nutrients

Boiled Broccolivs Snacks, pita chips, salted

12%350kcal

Energy

158%4570kcal

350 kcalvs4570 kcal

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

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4.23%4.1g

Fat

157%152g

4.1 gvs152 g

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

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2.47%0.79g

Saturated Fat

42%13.4g

0.79 gvs13.4 g

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

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74.4%1.2g

Omega 3

62%0.99g

1.2 gvs0.99 g

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

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3%0.51g

Omega 6

119%20.2g

0.51 gvs20.2 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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55.2%71.8g

Carbohydrate

525%683g

71.8 gvs683 g

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

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19%14g

Sugars

65.7%47.6g

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

14 gvs47.6 g

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

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10.2%7.4g

Fructose

18.6%13.5g

≤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]

7.4 gvs13.5 g

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

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%4.9g

Glucose

%8.2g

4.9 gvs8.2 g

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

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%0.8g

Sucrose

%0g

0.8 gvs0 g

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

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87%33g

Fiber

100%38g

33 gvs38 g

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

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42.5%24g

Protein

211%118g

24 gvs118 g

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

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Vitamins

Boiled Broccolivs Snacks, pita chips, salted

85.6%770μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

770 μgvs0 μg

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

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52.5%0.63mg

Vitamin B1

467%5.6mg

Thiamine

0.63 mgvs5.6 mg

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

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95%1.23mg

Vitamin B2

236%3.07mg

Riboflavin

1.23 mgvs3.07 mg

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

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34.6%5.53mg

Vitamin B3

440%70.4mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs70.4 mg

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

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123%6.16mg

Vitamin B5

100%5mg

Pantothenic acid

6.16 mgvs5 mg

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

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154%2mg

Vitamin B6

84%1.1mg

Pyridoxine

2 mgvs1.1 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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270%1080μg

Vitamin B9

338%1350μg

Folates and Folic Acid

1080 μgvs1350 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 .

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721%649mg

Vitamin C

0%0mg

Ascorbic acid

649 mgvs0 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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97%14.5mg

Vitamin E

462%69.3mg

Tocopherols and Tocotrienols

14.5 mgvs69.3 mg

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

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1176%1411μg

Vitamin K

10%12μg

Phytomenadione or phylloquinone

1411 μgvs12 μg

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

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Minerals

Boiled Broccolivs Snacks, pita chips, salted

40%400mg

Calcium

17%170mg

400 mgvs170 mg

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

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67.8%0.61mg

Copper

157%1.4mg

0.61 mgvs1.4 mg

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

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1%40μg

Fluoride

0.025%1μg

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

40 μgvs1 μg

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

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83.8%6.7mg

Iron

574%46mg

6.7 mgvs46 mg

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

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50%210mg

Magnesium

88%370mg

210 mgvs370 mg

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

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84.3%1.94mg

Manganese

285%6.56mg

1.94 mgvs6.56 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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96%670mg

Phosphorus

177%1240mg

670 mgvs1240 mg

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

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86%2930mg

Potassium

38%1290mg

2930 mgvs1290 mg

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

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29%16μg

Selenium

602%331μg

16 μgvs331 μg

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

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27.3%410mg

Sodium

569%8540mg

410 mgvs8540 mg

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

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41%4.5mg

Zinc

87.3%9.6mg

4.5 mgvs9.6 mg

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

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24%893g

Water

0.54%20g

893 gvs20 g

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

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Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Snacks, pita chips, salted:

Boiled and Drained Broccoli has more Vitamin A, 1.2 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and 117.6 times more Vitamin K than Snacks, pita chips, salted.
While Snacks, pita chips, salted contain 8.9 times more Vitamin B1, 2.5 times more Vitamin B2, 12.7 times more Vitamin B3 and 4.8 times more Vitamin E than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, pita chips, salted have similar amounts of Vitamin B9 per 1 kg.
Both Boiled and Drained Broccoli as well as Snacks, pita chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Snacks, pita chips, salted:

Boiled and Drained Broccoli has 2.4 times more Calcium, 2.3 times more Potassium and 44.6 times more Water than Snacks, pita chips, salted.
While Snacks, pita chips, salted contain 2.3 times more Copper, 6.9 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 1.9 times more Phosphorus, 20.7 times more Selenium, 20.8 times more Sodium and 2.1 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Snacks, pita chips, salted have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Boiled and Drained Broccoli has 1.2 times more Omega 3 than Snacks, pita chips, salted.
While Snacks, pita chips, salted contain 13.1 times more Energy, 37.1 times more Fat, 17 times more Saturated Fat, 39.7 times more Omega 6, 9.5 times more Carbohydrate, 3.4 times more Sugars, 1.8 times more Fructose and 5 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, pita chips, salted have similar amounts of Fiber per 1 kg.
Both Boiled and Drained Broccoli as well as Snacks, pita chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled BroccoliVS Frozen Chopped BroccoliSnacks, pita chips, saltedVS Frozen Chopped BroccoliBoiled BroccoliVS Snacks, granola bars, soft, almond, confectioners coatingSnacks, pita chips, saltedVS Snacks, granola bars, soft, almond, confectioners coating

Compare Foods

Comparing Nutrients in 1 kilogram Boiled BroccoliVS Snacks, pita chips, salted

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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