Comparing Nutrients in 14 ounces Popcorn, microwave, regular (butter) flavor, made with palm oil VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	73.2% 2123kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	181% 58g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 227g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	8.05% 5.83g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	104% 39.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	59.4% 33.3g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	15% 59.5μg	93% 373μg	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	301% 271mg	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	77% 11.5mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.13% 91mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	102% 8.18mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	44% 1mg	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	156% 1091mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	202% 3028mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, regular (butter) flavor, made with palm oil VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Frozen Broccoli Spears:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 3.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.2 times more Vitamin E than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 6.3 times more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 6.3 times more Vitamin B9, more Vitamin C and 23.6 times more Vitamin K than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A and Vitamin C
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Frozen Broccoli Spears:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 5.7 times more Copper, 2.9 times more Iron, 6.9 times more Magnesium, 3 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 3.1 times more Selenium, 44.9 times more Sodium and 6.8 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.8 times more Calcium and 100.6 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 18.4 times more Energy, 88.9 times more Fat, 280.7 times more Saturated Fat, 110.9 times more Omega 6, 10.7 times more Carbohydrate, 3.3 times more Fiber and 2.7 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 10.4 times more Omega 3 and 4.9 times more Sugars than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6