Comparing Nutrients in 14 ounces Snacks, popcorn, caramel-coated, with peanuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, popcorn, caramel-coated, with peanuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	54.7% 1588kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	75% 12.7g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	14.6% 19g	130g per day for Men 19-50 years
Sugars	248% 180g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	31.3% 12g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, caramel-coated, with peanuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	39.7% 0.52mg	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	16% 63.5μg	66.5% 266μg	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	249% 224mg	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	22.5% 3.37mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, caramel-coated, with peanuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	26% 262mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	16.8% 0.15mg	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	194% 15.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	50.7% 1.17mg	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	72% 504mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.35% 13g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, caramel-coated, with peanuts VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, popcorn, caramel-coated, with peanuts versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, popcorn, caramel-coated, with peanuts vs Frozen Chopped Broccoli:

• 14 ounces of Snacks, popcorn, caramel-coated, with peanuts have 1.3 times more Vitamin B2, 4.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 13 times more Vitamin A, 4.2 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 20.8 times more Vitamin K than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, popcorn, caramel-coated, with peanuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, popcorn, caramel-coated, with peanuts vs Frozen Chopped Broccoli:

• 14 ounces of Snacks, popcorn, caramel-coated, with peanuts have 7.8 times more Copper, 4.8 times more Iron, 4.4 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium, 7.4 times more Sodium and 2.6 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 27.7 times more Water than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts and Frozen Chopped Broccoli contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, caramel-coated, with peanuts have 15.4 times more Energy, 26.9 times more Fat, 23.6 times more Saturated Fat, 103.5 times more Omega 6, 16.9 times more Carbohydrate, 33.6 times more Sugars, 1.3 times more Fiber and 2.3 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Omega 3 than Snacks, popcorn, caramel-coated, with peanuts.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6