Comparing Nutrients in 14 ounces Popcorn, sugar syrup/caramel, fat-free VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	52% 1512kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	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	275% 357g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	354% 257g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	14% 7.94g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	3.97% 16μg	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	3.44% 0.52mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	16% 0.14mg	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	39.7% 3.18mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	31% 218mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.64% 24g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Popcorn, sugar syrup/caramel, fat-free 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, sugar syrup/caramel, fat-free vs Frozen Broccoli Spears:

• 14 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 1.9 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.7 times more Vitamin B6, 23.5 times more Vitamin B9, more Vitamin C, 10.4 times more Vitamin E and 112.7 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Popcorn, sugar syrup/caramel, fat-free 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, sugar syrup/caramel, fat-free vs Frozen Broccoli Spears:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 3.9 times more Copper, 1.7 times more Magnesium, 1.9 times more Selenium, 16.8 times more Sodium and 1.8 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.3 times more Calcium, 2.3 times more Potassium and 15.1 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Frozen Broccoli Spears contain similar levels of Iron and Phosphorus per 14 ounces.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 13.1 times more Energy, 15.9 times more Omega 6, 16.8 times more Carbohydrate and 44 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.7 times more Omega 3 and 1.5 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Frozen Broccoli Spears offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6