Comparing Nutrients in 300 calories Snacks, potato chips, plain, saltedVS Broccoli

Weight per 300 calories

Snacks, potato chips, plain, salted

56.4g

Broccoli

882g

Snacks, potato chips, plain, salted have 15.6 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Snacks, potato chips, plain, salted

56%

39%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Snacks, potato chips, plain, saltedvs 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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19.8%19g

Fat

3.37%3.26g

19 gvs3.26 g

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

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6%1.9g

Saturated Fat

3.14%1g

1.9 gvs1 g

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

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12.6%0.2g

Omega 3

34.7%0.56g

0.2 gvs0.56 g

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

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26.2%4.46g

Omega 6

2.54%0.43g

4.46 gvs0.43 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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23.4%30.4g

Carbohydrate

45%58.6g

30.4 gvs58.6 g

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

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0.26%0.19g

Sugars

20.7%15g

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

0.19 gvs15 g

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

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0%0g

Fructose

8.28%6g

≤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 gvs6 g

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

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%0g

Glucose

%4.32g

0 gvs4.32 g

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

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%0.19g

Sucrose

%0.88g

0.19 gvs0.88 g

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

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4.6%1.75g

Fiber

60.4%23g

1.75 gvs23 g

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

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6.43%3.6g

Protein

44.4%25g

3.6 gvs25 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, potato chips, plain, saltedvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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10%0.12mg

Vitamin B1

52.2%0.63mg

Thiamine

0.12 mgvs0.63 mg

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

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3.8%0.05mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.05 mgvs1.03 mg

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

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16.8%2.7mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

2.7 mgvs5.64 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

10.8%0.54mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.54 mgvs5.06 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

23%0.3mg

Vitamin B6

119%1.54mg

Pyridoxine

0.3 mgvs1.54 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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4.1%16.4μg

Vitamin B9

139%556μg

Folates and Folic Acid

16.4 μgvs556 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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13.5%12mg

Vitamin C

875%787mg

Ascorbic acid

12 mgvs787 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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39.3%5.9mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

5.9 mgvs6.9 mg

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

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10.4%12.5μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

12.5 μgvs896 μg

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

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Minerals

Snacks, potato chips, plain, saltedvs Broccoli

1.2%12mg

Calcium

41.5%415mg

12 mgvs415 mg

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

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14.7%0.13mg

Copper

48%0.43mg

0.13 mgvs0.43 mg

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

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0.86%34.6μg

Fluoride

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

34.6 μgvsNA μg

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

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9.02%0.72mg

Iron

80.5%6.44mg

0.72 mgvs6.44 mg

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

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8.46%35.5mg

Magnesium

44%185mg

35.5 mgvs185 mg

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

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10.5%0.24mg

Manganese

80.6%1.85mg

0.24 mgvs1.85 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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12.3%86.3mg

Phosphorus

83%582mg

86.3 mgvs582 mg

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

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20%674mg

Potassium

82%2788mg

674 mgvs2788 mg

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

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2.56%1.4μg

Selenium

40%22μg

1.4 μgvs22 μg

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

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20%297mg

Sodium

19.4%291mg

297 mgvs291 mg

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

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5.6%0.61mg

Zinc

33%3.6mg

0.61 mgvs3.6 mg

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

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0.028%1.05g

Water

21.3%788g

1.05 gvs788 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, potato chips, plain, salted vs Broccoli:

Raw Broccoli contains more Vitamin A, 5.2 times more Vitamin B1, 20.8 times more Vitamin B2, 2.1 times more Vitamin B3, 9.4 times more Vitamin B5, 5.2 times more Vitamin B6, 34 times more Vitamin B9, 64.6 times more Vitamin C and 71.9 times more Vitamin K than Snacks, potato chips, plain, salted.
Both Snacks, potato chips, plain, salted and Raw Broccoli have similar amounts of Vitamin E per 300 kcal.
Both Snacks, potato chips, plain, salted as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Broccoli contains 35 times more Calcium, 3.3 times more Copper, 8.9 times more Iron, 5.2 times more Magnesium, 7.6 times more Manganese, 6.7 times more Phosphorus, 4.1 times more Potassium, 15.6 times more Selenium, 5.9 times more Zinc and 751.2 times more Water than Snacks, potato chips, plain, salted.
Both Snacks, potato chips, plain, salted and Raw Broccoli have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, potato chips, plain, salted have 5.9 times more Fat, 1.9 times more Saturated Fat and 10.3 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 2.8 times more Omega 3, 1.9 times more Carbohydrate, 80.6 times more Sugars, more Fructose, 13.1 times more Fiber and 6.9 times more Protein than Snacks, potato chips, plain, salted.
Both Snacks, potato chips, plain, salted and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Snacks, potato chips, plain, salted as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, potato chips, plain, saltedVS Snacks, rice cakes, brown rice, cornBroccoliVS Snacks, rice cakes, brown rice, cornSnacks, potato chips, plain, saltedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Snacks, potato chips, plain, saltedVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: