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Comparing Nutrients in 7 ounces Fat Free Potato ChipsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Fat Free Potato Chips
10%
1%
89%
Boiled Broccoli
23%
9%
68%
7 oz ▼

Macro Nutrients

Fat Free Potato Chipsvs Boiled Broccoli
26%752kcal
Energy
2.4%69.5kcal
752 kcalvs69.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.23%1.2g
Fat
0.84%0.81g
1.2 gvs0.81 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.93%0.3g
Saturated Fat
0.49%0.16g
0.3 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.44%0.12g
Omega 3
14.8%0.24g
0.12 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.33%0.4g
Omega 6
0.6%0.1g
0.4 gvs0.1 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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128%166g
Carbohydrate
11%14.2g
166 gvs14.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10%7.32g
Sugars
3.8%2.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.32 gvs2.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.03%1.47g
≤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]
NA gvs1.47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.97g
NA gvs0.97 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.16g
NA gvs0.16 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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39%15g
Fiber
17.2%6.55g
15 gvs6.55 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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34%19g
Protein
8.43%4.72g
19 gvs4.72 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Fat Free Potato Chipsvs Boiled Broccoli
0.22%2μg
Vitamin A
17%153μg
RAE, retinol activity equivalents
2 μgvs153 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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179%2.14mg
Vitamin B1
10.4%0.13mg
Thiamine
2.14 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.6%0.23mg
Vitamin B2
18.8%0.24mg
Riboflavin
0.23 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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80%12.8mg
Vitamin B3
6.86%1.1mg
Niacin, nicotinic acid, niacinamide
12.8 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
24.4%1.22mg
Pantothenic acid
NA mgvs1.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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122%1.6mg
Vitamin B6
30.5%0.4mg
Pyridoxine
1.6 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22.3%89.3μg
Vitamin B9
53.6%214μg
Folates and Folic Acid
89.3 μgvs214 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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20.5%18.5mg
Vitamin C
143%129mg
Ascorbic acid
18.5 mgvs129 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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0.53%0.079mg
Vitamin E
19%2.88mg
Tocopherols and Tocotrienols
0.079 mgvs2.88 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15%18μg
Vitamin K
233%280μg
Phytomenadione or phylloquinone
18 μgvs280 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Fat Free Potato Chipsvs Boiled Broccoli
6.95%69.5mg
Calcium
7.94%79.4mg
69.5 mgvs79.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.4%0.35mg
Copper
13.5%0.12mg
0.35 mgvs0.12 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.2%7.94μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs7.94 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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88.6%7.1mg
Iron
16.6%1.33mg
7.1 mgvs1.33 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33%139mg
Magnesium
9.92%41.7mg
139 mgvs41.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
16.7%0.38mg
NA mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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47.3%331mg
Phosphorus
19%133mg
331 mgvs133 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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95%3231mg
Potassium
17%581mg
3231 mgvs581 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.2%16μg
Selenium
5.77%3.18μg
16 μgvs3.18 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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85%1276mg
Sodium
5.42%81.4mg
1276 mgvs81.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.4%1.47mg
Zinc
8.1%0.89mg
1.47 mgvs0.89 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%3.97g
Water
4.8%177g
3.97 gvs177 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Fat Free Potato Chips vs Boiled Broccoli:
Comparing minerals per 7 ounces for Fat Free Potato Chips vs Boiled Broccoli:
Comparison of macro-nutrients per 7 ounces:



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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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