Comparing Nutrients in 14 ounces Snacks, popcorn, home-prepared, oil-popped, unsalted VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Boiled Broccoli	Recommended Dietary Allowance
Energy	68.4% 1984kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	62.6% 20g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	196% 3.14g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	297% 50.5g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 231g	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	7.6% 5.5g	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	4.05% 2.94g	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	% 0.32g	g per day for Men 19-50 years
Fiber	104% 39.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	61% 0.79mg	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	107% 429μg	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	1.32% 1.2mg	286% 258mg	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	64.3% 9.64mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	138% 11mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	33.5% 0.77mg	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	142% 992mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Boiled Broccoli:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 2.1 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.7 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.6 times more Vitamin A, 6.4 times more Vitamin B9, 216.3 times more Vitamin C and 32.8 times more Vitamin K than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Boiled Broccoli:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 3.6 times more Copper, 4.1 times more Iron, 5.1 times more Magnesium, 3.7 times more Phosphorus, 4.6 times more Selenium and 5.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 1.3 times more Potassium, 13.7 times more Sodium and 31.9 times more Water than Snacks, popcorn, home-prepared, oil-popped, unsalted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 14.3 times more Energy, 68.5 times more Fat, 63.9 times more Saturated Fat, 6.6 times more Omega 3, 249.6 times more Omega 6, 8.1 times more Carbohydrate, 3 times more Fiber and 3.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.