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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	4.65% 135kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	232% 302g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	% 2.58g	g per day for Men 19-50 years
Fiber	27% 10.3g	142% 54g	38g per day for Men 19-50 years
Protein	20% 11g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	172% 1207mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.4 times more Vitamin A, 3.5 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 92.4 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.3 times more Vitamin B2 and 3.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Raw 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 Broccoli vs Snacks, popcorn, microwave, 94% fat free:

• Raw Broccoli has 3.4 times more Calcium and 21.2 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 5.3 times more Copper, 3.9 times more Iron, 5.9 times more Magnesium, 5.2 times more Manganese, 4.6 times more Phosphorus, 2.8 times more Selenium, 17.3 times more Sodium and 6.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Snacks, popcorn, microwave, 94% fat free have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.6 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 11.8 times more Energy, 16.5 times more Fat, 10.4 times more Saturated Fat, 44.1 times more Omega 6, 11.5 times more Carbohydrate, 5.2 times more Fiber and 3.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Snacks, popcorn, microwave, 94% fat free have similar amounts of Omega 3 per 14 oz.
• Both Raw Broccoli as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.