Comparing Nutrients in 1 pound Boiled BroccoliVS Snacks, potato sticks

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Snacks, potato sticks

56%

39%

1 lb ▼

Macro Nutrients

Boiled Broccolivs Snacks, potato sticks

5.47%159kcal

Energy

81.6%2368kcal

159 kcalvs2368 kcal

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

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1.9%1.86g

Fat

161%156g

1.86 gvs156 g

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

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1.1%0.36g

Saturated Fat

126%40.3g

0.36 gvs40.3 g

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

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33.7%0.54g

Omega 3

20%0.32g

0.54 gvs0.32 g

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

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1.36%0.23g

Omega 6

475%80.7g

0.23 gvs80.7 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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25%32.6g

Carbohydrate

186%242g

32.6 gvs242 g

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

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8.7%6.3g

Sugars

1.38%1g

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

6.3 gvs1 g

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

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4.63%3.36g

Fructose

≤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]

3.36 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.36g

Sucrose

0.36 gvsNA g

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

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39.4%15g

Fiber

40.6%15.4g

15 gvs15.4 g

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

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19.3%10.8g

Protein

54.3%30.4g

10.8 gvs30.4 g

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

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Vitamins

Boiled Broccolivs Snacks, potato sticks

39%349μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

349 μgvs0 μg

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

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24%0.29mg

Vitamin B1

36.3%0.44mg

Thiamine

0.29 mgvs0.44 mg

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

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43%0.56mg

Vitamin B2

40.5%0.53mg

Riboflavin

0.56 mgvs0.53 mg

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

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15.7%2.5mg

Vitamin B3

136%21.7mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs21.7 mg

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

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56%2.8mg

Vitamin B5

36.6%1.83mg

Pantothenic acid

2.8 mgvs1.83 mg

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

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69.8%0.91mg

Vitamin B6

112%1.45mg

Pyridoxine

0.91 mgvs1.45 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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122%490μg

Vitamin B9

45.4%181μg

Folates and Folic Acid

490 μgvs181 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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327%294mg

Vitamin C

238%215mg

Ascorbic acid

294 mgvs215 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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44%6.58mg

Vitamin E

275%41.3mg

Tocopherols and Tocotrienols

6.58 mgvs41.3 mg

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

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533%640μg

Vitamin K

83.5%100μg

Phytomenadione or phylloquinone

640 μgvs100 μg

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

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Minerals

Boiled Broccolivs Snacks, potato sticks

18%181mg

Calcium

8.16%81.6mg

181 mgvs81.6 mg

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

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30.7%0.28mg

Copper

159%1.43mg

0.28 mgvs1.43 mg

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

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0.45%18μg

Fluoride

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

18 μgvsNA μg

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

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38%3.04mg

Iron

129%10.3mg

3.04 mgvs10.3 mg

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

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22.7%95mg

Magnesium

69%290mg

95 mgvs290 mg

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

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38.3%0.88mg

Manganese

83.4%1.9mg

0.88 mgvs1.9 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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43.4%304mg

Phosphorus

111%780mg

304 mgvs780 mg

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

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39%1329mg

Potassium

165%5611mg

1329 mgvs5611 mg

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

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13%7.26μg

Selenium

67%36.7μg

7.26 μgvs36.7 μg

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

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12.4%186mg

Sodium

191%2871mg

186 mgvs2871 mg

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

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18.6%2.04mg

Zinc

41%4.5mg

2.04 mgvs4.5 mg

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

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11%405g

Water

0.27%9.98g

405 gvs9.98 g

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

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Lets compare vitamin content per 1 pound of Boiled Broccoli vs Snacks, potato sticks:

Boiled and Drained Broccoli has more Vitamin A, 1.5 times more Vitamin B5, 2.7 times more Vitamin B9, 1.4 times more Vitamin C and 6.4 times more Vitamin K than Snacks, potato sticks.
While Snacks, potato sticks contain 1.5 times more Vitamin B1, 8.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 6.3 times more Vitamin E than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, potato sticks have similar amounts of Vitamin B2 per 1 lb.
Both Boiled and Drained Broccoli as well as Snacks, potato sticks have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Snacks, potato sticks:

Boiled and Drained Broccoli has 2.2 times more Calcium and 40.6 times more Water than Snacks, potato sticks.
While Snacks, potato sticks contain 5.2 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 4.2 times more Potassium, 5.1 times more Selenium, 15.4 times more Sodium and 2.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

Boiled and Drained Broccoli has 1.7 times more Omega 3 and 6.3 times more Sugars than Snacks, potato sticks.
While Snacks, potato sticks contain 14.9 times more Energy, 83.9 times more Fat, 112.4 times more Saturated Fat, 349 times more Omega 6, 7.4 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, potato sticks have similar amounts of Fiber per 1 lb.
Both Boiled and Drained Broccoli as well as Snacks, potato sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Boiled BroccoliVS Frozen Chopped BroccoliSnacks, potato sticksVS Frozen Chopped BroccoliBoiled BroccoliVS Snacks, rice cakes, brown rice, ryeSnacks, potato sticksVS Snacks, rice cakes, brown rice, rye

Compare Foods

Comparing Nutrients in 1 pound Boiled BroccoliVS Snacks, potato sticks

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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