Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	3.56% 103kcal	79.8% 2314kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	84.6% 27g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	522% 88.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	138% 179g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	2.5% 1.83g	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	4.54% 3.3g	0.38% 0.28g	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	% 2.98g	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 1.23g	g per day for Men 19-50 years
Fiber	31.3% 12g	84.6% 32g	38g per day for Men 19-50 years
Protein	20% 11g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	23% 206μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	33.3% 0.43mg	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	66.5% 266μg	25% 99μg	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	249% 224mg	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	32.3% 4.84mg	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	22.2% 222mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	71.4% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	40% 3.2mg	98% 7.86mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	109% 2.5mg	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	28.3% 198mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	241% 3608mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 14 ounces of Frozen Chopped Broccoli have 6.5 times more Vitamin A, 1.7 times more Vitamin B2, 1.2 times more Vitamin B5, 2.7 times more Vitamin B9, 188 times more Vitamin C and 19.8 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B3 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 14 ounces of Frozen Chopped Broccoli have 14 times more Calcium, 1.3 times more Selenium and 76.2 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 4.3 times more Copper, 2.4 times more Iron, 4.4 times more Magnesium, 2.1 times more Manganese, 4 times more Phosphorus, 37.9 times more Sodium and 6.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain similar levels of Potassium per 14 ounces.
• 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 22.4 times more Energy, 150.2 times more Fat, 155 times more Saturated Fat, 8.1 times more Omega 3, 720.6 times more Omega 6, 9.4 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6