Comparing Nutrients in 100 calories Snacks, pita chips, saltedVS Boiled Broccoli

Weight per 100 calories

Snacks, pita chips, salted

22g

Boiled Broccoli

286g

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 100 calories - Snacks, pita chips, salted or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, pita chips, salted

10%

30%

60%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Snacks, pita chips, saltedvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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3.43%3.33g

Fat

1.2%1.17g

3.33 gvs1.17 g

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

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0.92%0.29g

Saturated Fat

0.71%0.23g

0.29 gvs0.23 g

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

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1.35%0.022g

Omega 3

21.3%0.34g

0.022 gvs0.34 g

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

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2.6%0.44g

Omega 6

0.86%0.15g

0.44 gvs0.15 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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11.5%15g

Carbohydrate

15.8%20.5g

15 gvs20.5 g

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

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1.44%1.04g

Sugars

5.48%3.97g

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

1.04 gvs3.97 g

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

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0.41%0.3g

Fructose

2.9%2.1g

≤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]

0.3 gvs2.1 g

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

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%0.18g

Glucose

%1.4g

0.18 gvs1.4 g

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

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%0g

Sucrose

%0.23g

0 gvs0.23 g

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

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2.2%0.83g

Fiber

25%9.43g

0.83 gvs9.43 g

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

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4.6%2.58g

Protein

12%6.8g

2.58 gvs6.8 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

24.4%220μg

RAE, retinol activity equivalents

0 μgvs220 μg

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

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10.2%0.12mg

Vitamin B1

15%0.18mg

Thiamine

0.12 mgvs0.18 mg

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

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5.17%0.067mg

Vitamin B2

27%0.35mg

Riboflavin

0.067 mgvs0.35 mg

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

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9.63%1.54mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

1.54 mgvs1.58 mg

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

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2.2%0.11mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.11 mgvs1.76 mg

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

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1.83%0.024mg

Vitamin B6

44%0.57mg

Pyridoxine

0.024 mgvs0.57 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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7.4%29.5μg

Vitamin B9

77%309μg

Folates and Folic Acid

29.5 μgvs309 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

206%185mg

Ascorbic acid

0 mgvs185 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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10%1.5mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

1.5 mgvs4.14 mg

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

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0.22%0.26μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

0.26 μgvs403 μg

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

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Minerals

Snacks, pita chips, saltedvs Boiled Broccoli

0.37%3.7mg

Calcium

11.4%114mg

3.7 mgvs114 mg

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

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3.43%0.031mg

Copper

19.4%0.17mg

0.031 mgvs0.17 mg

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

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0.001%0.022μg

Fluoride

0.29%11.4μg

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

0.022 μgvs11.4 μg

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

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12.6%1mg

Iron

24%1.9mg

1 mgvs1.9 mg

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

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1.93%8.1mg

Magnesium

14.3%60mg

8.1 mgvs60 mg

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

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6.24%0.14mg

Manganese

24%0.55mg

0.14 mgvs0.55 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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3.88%27mg

Phosphorus

27.3%191mg

27 mgvs191 mg

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

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0.83%28.2mg

Potassium

24.6%837mg

28.2 mgvs837 mg

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

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13%7.24μg

Selenium

8.3%4.57μg

7.24 μgvs4.57 μg

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

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12.5%187mg

Sodium

7.8%117mg

187 mgvs117 mg

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

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1.9%0.21mg

Zinc

11.7%1.3mg

0.21 mgvs1.3 mg

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

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0.012%0.44g

Water

6.9%255g

0.44 gvs255 g

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

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Lets compare vitamin content per 100 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 100 kcal.
Both Snacks, pita chips, salted as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Snacks, pita chips, salted as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 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 100 calories Snacks, pita chips, saltedVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Snacks, pita chips, salted or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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