Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	3.83% 111kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	237% 309g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	4.76% 3.45g	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	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	NA	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 2.86g	g per day for Men 19-50 years
Fiber	31.3% 12g	151% 57.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	48% 0.62mg	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	29.8% 119μg	30.8% 123μg	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	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	35% 5.24mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	20.2% 202mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	116% 1.04mg	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	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	192% 4.4mg	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	31% 218mg	203% 1421mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Snacks, popcorn, air-popped per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Snacks, popcorn, air-popped:

• 14 ounces of Boiled Spears Frozen Broccoli have 5.1 times more Vitamin A, more Vitamin C, 4.6 times more Vitamin E and 73.4 times more Vitamin K than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 1.9 times more Vitamin B1, 5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, popcorn, air-popped provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Snacks, popcorn, air-popped:

• 14 ounces of Boiled Spears Frozen Broccoli have 7.3 times more Calcium, more Selenium and 27.3 times more Water than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 6.1 times more Copper, 5.2 times more Iron, 7.2 times more Magnesium, 3.4 times more Manganese, 6.5 times more Phosphorus, 1.8 times more Potassium and 10.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spears Frozen Broccoli have 1.7 times more Sugars than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 13.8 times more Energy, 41.3 times more Fat, 1.3 times more Omega 3, 174.1 times more Omega 6, 14.5 times more Carbohydrate, 4.8 times more Fiber and 4.2 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6