Comparing Nutrients in 300 calories Snacks, pita chips, saltedVS Boiled Broccoli

Weight per 300 calories

Snacks, pita chips, salted

65.6g

Boiled Broccoli

857g

Snacks, pita chips, salted have 13.1 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Snacks, pita chips, salted

10%

30%

60%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Snacks, pita chips, saltedvs Boiled Broccoli

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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10.3%9.98g

Fat

3.62%3.5g

9.98 gvs3.5 g

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

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2.75%0.88g

Saturated Fat

2.1%0.68g

0.88 gvs0.68 g

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

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4.06%0.065g

Omega 3

63.8%1g

0.065 gvs1 g

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

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7.8%1.33g

Omega 6

2.57%0.44g

1.33 gvs0.44 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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34.5%45g

Carbohydrate

47.3%61.5g

45 gvs61.5 g

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

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4.3%3.12g

Sugars

16.4%12g

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

3.12 gvs12 g

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

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1.22%0.89g

Fructose

8.75%6.34g

≤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]

0.89 gvs6.34 g

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

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%0.54g

Glucose

%4.2g

0.54 gvs4.2 g

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

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%0g

Sucrose

%0.69g

0 gvs0.69 g

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

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6.56%2.5g

Fiber

74.4%28.3g

2.5 gvs28.3 g

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

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14%7.74g

Protein

36.4%20.4g

7.74 gvs20.4 g

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

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Vitamins

Snacks, pita chips, saltedvs Boiled Broccoli

0%0μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

0 μgvs660 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

30.6%0.37mg

Vitamin B1

45%0.54mg

Thiamine

0.37 mgvs0.54 mg

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

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15.5%0.2mg

Vitamin B2

81%1.05mg

Riboflavin

0.2 mgvs1.05 mg

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

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29%4.62mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

4.62 mgvs4.74 mg

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

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6.56%0.33mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.33 mgvs5.3 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

5.5%0.072mg

Vitamin B6

132%1.7mg

Pyridoxine

0.072 mgvs1.7 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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22%88.6μg

Vitamin B9

231%926μg

Folates and Folic Acid

88.6 μgvs926 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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0%0mg

Vitamin C

618%556mg

Ascorbic acid

0 mgvs556 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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30.3%4.55mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

4.55 mgvs12.4 mg

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

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0.66%0.79μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

0.79 μgvs1209 μg

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

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Minerals

Snacks, pita chips, saltedvs Boiled Broccoli

1.1%11mg

Calcium

34.3%343mg

11 mgvs343 mg

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

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10.3%0.093mg

Copper

58%0.52mg

0.093 mgvs0.52 mg

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

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0.002%0.066μg

Fluoride

0.86%34.3μg

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

0.066 μgvs34.3 μg

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

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37.7%3mg

Iron

71.8%5.74mg

3 mgvs5.74 mg

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

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5.8%24.3mg

Magnesium

43%180mg

24.3 mgvs180 mg

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

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18.7%0.43mg

Manganese

72.3%1.66mg

0.43 mgvs1.66 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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11.6%81.4mg

Phosphorus

82%574mg

81.4 mgvs574 mg

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

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2.5%84.7mg

Potassium

74%2511mg

84.7 mgvs2511 mg

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

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39.5%21.7μg

Selenium

25%13.7μg

21.7 μgvs13.7 μg

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

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37.4%561mg

Sodium

23.4%351mg

561 mgvs351 mg

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

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5.73%0.63mg

Zinc

35%3.86mg

0.63 mgvs3.86 mg

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

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0.035%1.3g

Water

20.7%765g

1.3 gvs765 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 Snacks, pita chips, salted vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 1.5 times more Vitamin B1, 5.2 times more Vitamin B2, 16.1 times more Vitamin B5, 24 times more Vitamin B6, 10.4 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 1535.3 times more Vitamin K than Snacks, pita chips, salted.
Both Snacks, pita chips, salted and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 300 kcal.
Both Snacks, pita chips, salted as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Snacks, pita chips, salted have 1.6 times more Selenium and 1.6 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 30.7 times more Calcium, 5.6 times more Copper, 1.9 times more Iron, 7.4 times more Magnesium, 3.9 times more Manganese, 7.1 times more Phosphorus, 29.7 times more Potassium, 6.1 times more Zinc and 582.7 times more Water than Snacks, pita chips, salted.
Both Snacks, pita chips, salted as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, pita chips, salted have 2.8 times more Fat and 3 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 15.7 times more Omega 3, 1.4 times more Carbohydrate, 3.8 times more Sugars, 7.2 times more Fructose, 11.3 times more Fiber and 2.6 times more Protein than Snacks, pita chips, salted.
Both Snacks, pita chips, salted and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
Both Snacks, pita chips, salted as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, pita chips, saltedVS Snacks, granola bars, soft, almond, confectioners coatingBoiled BroccoliVS Snacks, granola bars, soft, almond, confectioners coatingSnacks, pita chips, saltedVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Snacks, pita chips, saltedVS Boiled Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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