Comparing Nutrients in 300 calories Boiled BroccoliVS Snacks, potato chips, lightly salted

Weight per 300 calories

Boiled Broccoli

857g

Snacks, potato chips, lightly salted

53.6g

Snacks, potato chips, lightly salted have 16 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Snacks, potato chips, lightly salted?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Snacks, potato chips, lightly salted

57%

38%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Snacks, potato chips, lightly salted

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.62%3.5g

Fat

19.5%19g

3.5 gvs19 g

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

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2.1%0.68g

Saturated Fat

9.2%2.94g

0.68 gvs2.94 g

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

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63.8%1g

Omega 3

14%0.22g

1 gvs0.22 g

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

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2.57%0.44g

Omega 6

37.8%6.42g

0.44 gvs6.42 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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47.3%61.5g

Carbohydrate

22%28.7g

61.5 gvs28.7 g

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

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16.4%12g

Sugars

0.25%0.18g

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

12 gvs0.18 g

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

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8.75%6.34g

Fructose

0%0g

≤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]

6.34 gvs0 g

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

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%4.2g

Glucose

%0g

4.2 gvs0 g

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

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%0.69g

Sucrose

%0.18g

0.69 gvs0.18 g

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

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74.4%28.3g

Fiber

5.92%2.25g

28.3 gvs2.25 g

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

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36.4%20.4g

Protein

6.43%3.6g

20.4 gvs3.6 g

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

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Vitamins

Boiled Broccolivs Snacks, potato chips, lightly salted

73.3%660μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

660 μgvs0 μg

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

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45%0.54mg

Vitamin B1

7.05%0.085mg

Thiamine

0.54 mgvs0.085 mg

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

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81%1.05mg

Vitamin B2

7.13%0.093mg

Riboflavin

1.05 mgvs0.093 mg

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

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29.6%4.74mg

Vitamin B3

18.3%2.93mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs2.93 mg

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

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106%5.3mg

Vitamin B5

8.73%0.44mg

Pantothenic acid

5.3 mgvs0.44 mg

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

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132%1.7mg

Vitamin B6

27%0.35mg

Pyridoxine

1.7 mgvs0.35 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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231%926μg

Vitamin B9

7.77%31μg

Folates and Folic Acid

926 μgvs31 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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618%556mg

Vitamin C

16.3%14.6mg

Ascorbic acid

556 mgvs14.6 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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83%12.4mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

12.4 mgvs4.14 mg

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

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1008%1209μg

Vitamin K

9.87%12μg

Phytomenadione or phylloquinone

1209 μgvs12 μg

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

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Minerals

Boiled Broccolivs Snacks, potato chips, lightly salted

34.3%343mg

Calcium

1.3%13mg

343 mgvs13 mg

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

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58%0.52mg

Copper

17.8%0.16mg

0.52 mgvs0.16 mg

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

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0.86%34.3μg

Fluoride

0.82%33μg

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

34.3 μgvs33 μg

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

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71.8%5.74mg

Iron

9.58%0.77mg

5.74 mgvs0.77 mg

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

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43%180mg

Magnesium

7.9%33.2mg

180 mgvs33.2 mg

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

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72.3%1.66mg

Manganese

11%0.26mg

1.66 mgvs0.26 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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82%574mg

Phosphorus

11.3%79.3mg

574 mgvs79.3 mg

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

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74%2511mg

Potassium

20.5%699mg

2511 mgvs699 mg

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

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25%13.7μg

Selenium

7.6%4.18μg

13.7 μgvs4.18 μg

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

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23.4%351mg

Sodium

6.68%100mg

351 mgvs100 mg

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

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35%3.86mg

Zinc

7.35%0.81mg

3.86 mgvs0.81 mg

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

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20.7%765g

Water

0.02%0.72g

765 gvs0.72 g

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

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Snacks, potato chips, lightly salted:

Boiled and Drained Broccoli has more Vitamin A, 6.4 times more Vitamin B1, 11.4 times more Vitamin B2, 1.6 times more Vitamin B3, 12.1 times more Vitamin B5, 4.9 times more Vitamin B6, 29.8 times more Vitamin B9, 38 times more Vitamin C, 3 times more Vitamin E and 102.2 times more Vitamin K than Snacks, potato chips, lightly salted.
Both Boiled and Drained Broccoli as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Snacks, potato chips, lightly salted:

Boiled and Drained Broccoli has 26.7 times more Calcium, 3.3 times more Copper, 7.5 times more Iron, 5.4 times more Magnesium, 6.5 times more Manganese, 7.2 times more Phosphorus, 3.6 times more Potassium, 3.3 times more Selenium, 3.5 times more Sodium, 4.8 times more Zinc and 1057.8 times more Water than Snacks, potato chips, lightly salted.
Both Boiled and Drained Broccoli as well as Snacks, potato chips, lightly salted have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 4.6 times more Omega 3, 2.1 times more Carbohydrate, 65.4 times more Sugars, more Fructose, 12.6 times more Fiber and 5.7 times more Protein than Snacks, potato chips, lightly salted.
While Snacks, potato chips, lightly salted contain 5.4 times more Fat, 4.3 times more Saturated Fat and 14.7 times more Omega 6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, potato chips, lightly salted have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Broccoli as well as Snacks, potato chips, lightly salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliSnacks, potato chips, lightly saltedVS Frozen Chopped BroccoliBoiled BroccoliVS Snacks, Pretzels, gluten- free made with cornstarch and potato flourSnacks, potato chips, lightly saltedVS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Snacks, potato chips, lightly salted

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Snacks, potato chips, lightly salted?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: