Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	3.83% 111kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	62.6% 20g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	196% 3.14g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	297% 50.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	177% 231g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	2.96% 2.14g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	104% 39.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	55.6% 222μg	17% 67.5μg	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	177% 159mg	1.32% 1.2mg	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	35% 5.24mg	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	13% 131mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	97% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	30.3% 2.42mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	NA	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	27.8% 194mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, popcorn, home-prepared, oil-popped, unsalted per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 14 ounces of Cooked Chopped Frozen Broccoli have 6.4 times more Vitamin A, 3.3 times more Vitamin B9, 133.7 times more Vitamin C and 20.5 times more Vitamin K than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 14 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 14 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.3 times more Calcium and 32.4 times more Water than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 14 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 6.5 times more Copper, 4.6 times more Iron, 8.3 times more Magnesium, 5.1 times more Phosphorus, 1.6 times more Potassium, 10.4 times more Selenium and 9.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.7 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 14 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 17.9 times more Energy, 234.2 times more Fat, 280.6 times more Saturated Fat, 18.8 times more Omega 3, 979.2 times more Omega 6, 10.9 times more Carbohydrate, 3.3 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6