Comparing Nutrients in 14 ounces Popcorn, microwave, low fat and sodium VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Broccoli	27%	8%	65%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Broccoli	Recommended Dietary Allowance
Energy	58.7% 1703kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.7g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	148% 56.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	89.3% 50g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	53.4% 0.69mg	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	17% 67.5μg	62.5% 250μg	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	0% 0mg	393% 354mg	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	133% 20mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.3μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	21.6% 0.19mg	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	113% 9.05mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	36.2% 0.83mg	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	150% 1048mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Popcorn, microwave, low fat and sodium vs Broccoli:

• Popcorn, microwave, low fat and sodium has 4.9 times more Vitamin B1, 3.2 times more Vitamin B3 and 6.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin A, 3.7 times more Vitamin B9, more Vitamin C and 6.5 times more Vitamin K than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Popcorn, microwave, low fat and sodium as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Popcorn, microwave, low fat and sodium vs Broccoli:

• Popcorn, microwave, low fat and sodium has 11.1 times more Copper, 3.1 times more Iron, 7.2 times more Magnesium, 4 times more Phosphorus, 3.4 times more Selenium, 14.8 times more Sodium and 9.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Calcium, 1.3 times more Potassium and 31.9 times more Water than Popcorn, microwave, low fat and sodium.

Comparison of macro-nutrients per 14 ounces:

• Popcorn, microwave, low fat and sodium has 12.6 times more Energy, 25.7 times more Fat, 12.4 times more Saturated Fat, 3.9 times more Omega 3, 67.7 times more Omega 6, 11.1 times more Carbohydrate, 5.5 times more Fiber and 4.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Sugars than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.