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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, popcorn, caramel-coated, with peanuts	Broccoli Raab	Recommended Dietary Allowance
Energy	54.7% 1588kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	75% 12.7g	0.68% 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	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	248% 180g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	39.7% 15g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, caramel-coated, with peanuts	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, caramel-coated, with peanuts	Broccoli Raab	Recommended Dietary Allowance
Calcium	26% 262mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	18.5% 0.17mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	68% 1.57mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.35% 13g	9.93% 367g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Snacks, popcorn, caramel-coated, with peanuts versus 14 oz of Broccoli Raab 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 Broccoli Raab:

• 14 ounces of Snacks, popcorn, caramel-coated, with peanuts have 1.6 times more Vitamin B3 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 32.8 times more Vitamin A, 3.2 times more Vitamin B1, 1.4 times more Vitamin B5, 5.2 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 57.4 times more Vitamin K than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B6 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 Raw Broccoli Raab 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 Broccoli Raab:

• 14 ounces of Snacks, popcorn, caramel-coated, with peanuts have 7.1 times more Copper, 1.8 times more Iron, 3.6 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 3.9 times more Selenium, 5.4 times more Sodium and 1.6 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.6 times more Calcium and 28 times more Water than Snacks, popcorn, caramel-coated, with peanuts.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, caramel-coated, with peanuts have 18.2 times more Energy, 15.9 times more Fat, 12.5 times more Saturated Fat, 110.7 times more Omega 6, 28.3 times more Carbohydrate, 119.4 times more Sugars, 1.4 times more Fiber and 2 times more Protein than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 3.2 times more Omega 3 than Snacks, popcorn, caramel-coated, with peanuts.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6