Comparing Nutrients in 500 calories Snacks, pita chips, saltedVS Broccoli

Weight per 500 calories

Snacks, pita chips, salted

109g

Broccoli

1471g

Snacks, pita chips, salted have 13.4 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 500 calories - Snacks, pita chips, salted or Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, pita chips, salted

10%

30%

60%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Snacks, pita chips, saltedvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Snacks rich in Energy

17%16.6g

Fat

5.6%5.44g

16.6 gvs5.44 g

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

Find Snacks rich in Fat

4.6%1.47g

Saturated Fat

5.24%1.68g

1.47 gvs1.68 g

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

Find Snacks rich in Saturated Fat

6.77%0.11g

Omega 3

58%0.93g

0.11 gvs0.93 g

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

Find Snacks rich in Omega 3

13%2.2g

Omega 6

4.24%0.72g

2.2 gvs0.72 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Snacks rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Snacks rich in Cholesterol

57.4%74.7g

Carbohydrate

75%98g

74.7 gvs98 g

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

Find Snacks rich in Carbohydrate

7.2%5.2g

Sugars

34.5%25g

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

5.2 gvs25 g

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

Find Snacks rich in Sugars

2.04%1.48g

Fructose

13.8%10g

≤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]

1.48 gvs10 g

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

Find Snacks rich in Fructose

%0.9g

Glucose

%7.2g

0.9 gvs7.2 g

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

Find Snacks rich in Glucose

%0g

Sucrose

%1.47g

0 gvs1.47 g

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

Find Snacks rich in Sucrose

11%4.16g

Fiber

101%38.2g

4.16 gvs38.2 g

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

Find Snacks rich in Fiber

23%13g

Protein

74%41.5g

13 gvs41.5 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, pita chips, saltedvs Broccoli

0%0μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

0 μgvs456 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

51%0.61mg

Vitamin B1

87%1.04mg

Thiamine

0.61 mgvs1.04 mg

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

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1

26%0.34mg

Vitamin B2

132%1.72mg

Riboflavin

0.34 mgvs1.72 mg

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

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2

48%7.7mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

7.7 mgvs9.4 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

11%0.55mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.55 mgvs8.43 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

9.17%0.12mg

Vitamin B6

198%2.57mg

Pyridoxine

0.12 mgvs2.57 mg

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

Find Snacks rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B7

37%148μg

Vitamin B9

232%926μg

Folates and Folic Acid

148 μgvs926 μg

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

Find Snacks rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

1458%1312mg

Ascorbic acid

0 mgvs1312 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Snacks rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

50.5%7.6mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

7.6 mgvs11.5 mg

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

Find Snacks rich in Vitamin E

1.1%1.3μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

1.3 μgvs1494 μg

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

Find Snacks rich in Vitamin K

Minerals

Snacks, pita chips, saltedvs Broccoli

1.86%18.6mg

Calcium

69%691mg

18.6 mgvs691 mg

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

Find Snacks rich in Calcium

17%0.15mg

Copper

80%0.72mg

0.15 mgvs0.72 mg

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

Find Snacks rich in Copper

0.003%0.11μg

Fluoride

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

0.11 μgvsNA μg

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

Find Snacks rich in Fluoride

62.8%5.02mg

Iron

134%10.7mg

5.02 mgvs10.7 mg

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

Find Snacks rich in Iron

9.64%40.5mg

Magnesium

73.5%309mg

40.5 mgvs309 mg

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

Find Snacks rich in Magnesium

31.2%0.72mg

Manganese

134%3.1mg

0.72 mgvs3.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks rich in Manganese

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 .

Find Snacks rich in Molybdenum

19.4%136mg

Phosphorus

139%971mg

136 mgvs971 mg

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

Find Snacks rich in Phosphorus

4.15%141mg

Potassium

137%4647mg

141 mgvs4647 mg

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

Find Snacks rich in Potassium

66%36.2μg

Selenium

67%36.8μg

36.2 μgvs36.8 μg

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

Find Snacks rich in Selenium

62.3%934mg

Sodium

32.4%485mg

934 mgvs485 mg

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

Find Snacks rich in Sodium

9.55%1.05mg

Zinc

55%6.03mg

1.05 mgvs6.03 mg

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

Find Snacks rich in Zinc

0.059%2.2g

Water

35.5%1313g

2.2 gvs1313 g

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

Find Snacks rich in Water

Lets compare vitamin content per 500 calories of Snacks, pita chips, salted vs Broccoli:

Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 5.1 times more Vitamin B2, 15.4 times more Vitamin B5, 21.6 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 1138 times more Vitamin K than Snacks, pita chips, salted.
Both Snacks, pita chips, salted and Raw Broccoli have similar amounts of Vitamin B3 per 500 kcal.
Both Snacks, pita chips, salted as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, pita chips, salted vs Broccoli:

Snacks, pita chips, salted have 1.9 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 37.2 times more Calcium, 4.7 times more Copper, 2.1 times more Iron, 7.6 times more Magnesium, 4.3 times more Manganese, 7.2 times more Phosphorus, 32.9 times more Potassium, 5.7 times more Zinc and 600.1 times more Water than Snacks, pita chips, salted.
Both Snacks, pita chips, salted and Raw Broccoli have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Snacks, pita chips, salted have 3.1 times more Fat and 3.1 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 8.6 times more Omega 3, 1.3 times more Carbohydrate, 4.8 times more Sugars, 6.8 times more Fructose, 9.2 times more Fiber and 3.2 times more Protein than Snacks, pita chips, salted.
Both Snacks, pita chips, salted and Raw Broccoli have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Snacks, pita chips, salted as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, pita chips, saltedVS Snacks, granola bars, soft, almond, confectioners coatingBroccoliVS Snacks, granola bars, soft, almond, confectioners coatingSnacks, pita chips, saltedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Snacks, pita chips, saltedVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, pita chips, salted or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: