Comparing Nutrients in 300 calories Snacks, tortilla chips, unsalted, white cornVS Boiled Broccoli

Weight per 300 calories

Snacks, tortilla chips, unsalted, white corn

59.6g

Boiled Broccoli

857g

Snacks, tortilla chips, unsalted, white corn have 14.4 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, tortilla chips, unsalted, white corn or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, tortilla chips, unsalted, white corn

42%

52%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Snacks, tortilla chips, unsalted, white cornvs 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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14.4%14g

Fat

3.62%3.5g

14 gvs3.5 g

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

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4.6%1.47g

Saturated Fat

2.1%0.68g

1.47 gvs0.68 g

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

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41%0.65g

Omega 3

63.8%1g

0.65 gvs1 g

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

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31%5.3g

Omega 6

2.57%0.44g

5.3 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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30%39g

Carbohydrate

47.3%61.5g

39 gvs61.5 g

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

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0.82%0.6g

Sugars

16.4%12g

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

0.6 gvs12 g

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

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0.058%0.042g

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]

0.042 gvs6.34 g

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

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%0.042g

Glucose

%4.2g

0.042 gvs4.2 g

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

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%0.51g

Sucrose

%0.69g

0.51 gvs0.69 g

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

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8.3%3.16g

Fiber

74.4%28.3g

3.16 gvs28.3 g

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

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8.3%4.65g

Protein

36.4%20.4g

4.65 gvs20.4 g

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

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Vitamins

Snacks, tortilla chips, unsalted, white cornvs Boiled Broccoli

0.27%2.4μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

2.4 μgvs660 μg

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

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0.75%0.009mg

Vitamin B1

45%0.54mg

Thiamine

0.009 mgvs0.54 mg

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

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4.6%0.06mg

Vitamin B2

81%1.05mg

Riboflavin

0.06 mgvs1.05 mg

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

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4.7%0.75mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

0.75 mgvs4.74 mg

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

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14%0.7mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.7 mgvs5.3 mg

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

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9.77%0.13mg

Vitamin B6

132%1.7mg

Pyridoxine

0.13 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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1.5%5.96μg

Vitamin B9

231%926μg

Folates and Folic Acid

5.96 μgvs926 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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8.95%0.21μg

Vitamin B12

0%0μg

Cobalamin

0.21 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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14%2.1mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

2.1 mgvs12.4 mg

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

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0.35%0.42μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

0.42 μgvs1209 μg

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

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Minerals

Snacks, tortilla chips, unsalted, white cornvs Boiled Broccoli

10.4%104mg

Calcium

34.3%343mg

104 mgvs343 mg

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

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34.7%0.31mg

Copper

58%0.52mg

0.31 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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17.3%1.4mg

Iron

71.8%5.74mg

1.4 mgvs5.74 mg

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

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20.7%87mg

Magnesium

43%180mg

87 mgvs180 mg

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

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Manganese

72.3%1.66mg

NA 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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17%119mg

Phosphorus

82%574mg

119 mgvs574 mg

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

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3.77%128mg

Potassium

74%2511mg

128 mgvs2511 mg

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

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7.27%4μg

Selenium

25%13.7μg

4 μgvs13.7 μg

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

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0.6%8.95mg

Sodium

23.4%351mg

8.95 mgvs351 mg

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

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13.3%1.47mg

Zinc

35%3.86mg

1.47 mgvs3.86 mg

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

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0.034%1.25g

Water

20.7%765g

1.25 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, tortilla chips, unsalted, white corn vs Boiled Broccoli:

Snacks, tortilla chips, unsalted, white corn have more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 276.7 times more Vitamin A, 60.4 times more Vitamin B1, 17.7 times more Vitamin B2, 6.3 times more Vitamin B3, 7.5 times more Vitamin B5, 13.5 times more Vitamin B6, 155.2 times more Vitamin B9, more Vitamin C, 5.9 times more Vitamin E and 2896.9 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
Both Snacks, tortilla chips, unsalted, white corn as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, tortilla chips, unsalted, white corn vs Boiled Broccoli:

Boiled and Drained Broccoli contains 3.3 times more Calcium, 1.7 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 4.8 times more Phosphorus, 19.6 times more Potassium, 3.4 times more Selenium, 39.3 times more Sodium, 2.6 times more Zinc and 613.7 times more Water than Snacks, tortilla chips, unsalted, white corn.

Comparison of macro-nutrients per 300 calories:

Snacks, tortilla chips, unsalted, white corn have 4 times more Fat, 2.2 times more Saturated Fat and 12.1 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.6 times more Omega 3, 1.6 times more Carbohydrate, 20 times more Sugars, 151.9 times more Fructose, 8.9 times more Fiber and 4.4 times more Protein than Snacks, tortilla chips, unsalted, white corn.
Both Snacks, tortilla chips, unsalted, white corn and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
Both Snacks, tortilla chips, unsalted, white corn 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, tortilla chips, unsalted, white cornVS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeBoiled BroccoliVS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeSnacks, tortilla chips, unsalted, white cornVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Snacks, tortilla chips, unsalted, white cornVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, tortilla chips, unsalted, white corn or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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