Comparing Nutrients in 14 ounces Boiled Broccoli VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Boiled Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	4.8% 139kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	50.5% 8.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	232% 302g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	3.56% 2.58g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.05% 2.94g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.58g	g per day for Men 19-50 years
Fiber	34.5% 13g	142% 54g	38g per day for Men 19-50 years
Protein	17% 9.45g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	34% 306μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	16% 159mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	172% 1207mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Snacks, popcorn, microwave, 94% fat free:

• Boiled and Drained Broccoli has 5.9 times more Vitamin A, 6 times more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 128.3 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Broccoli as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Snacks, popcorn, microwave, 94% fat free:

• Boiled and Drained Broccoli has 2.9 times more Calcium and 21.1 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 4.3 times more Copper, 4.3 times more Iron, 5.9 times more Magnesium, 5.6 times more Manganese, 4.5 times more Phosphorus, 4.3 times more Selenium, 13.9 times more Sodium and 6.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, popcorn, microwave, 94% fat free have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 2.2 times more Omega 3, 2.1 times more Sugars and more Fructose than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 11.5 times more Energy, 14.9 times more Fat, 15 times more Saturated Fat, 42.4 times more Omega 6, 10.6 times more Carbohydrate, 4.1 times more Fiber and 4.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.