Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, 94% fat free VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	55% 1596kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	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	232% 302g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	% 2.58g	NA	g per day for Men 19-50 years
Fiber	142% 54g	31.3% 12g	38g per day for Men 19-50 years
Protein	76% 42.5g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	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	64% 0.83mg	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	18% 71.4μg	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	11% 1.63mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	142% 11.4mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	172% 1207mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	49.8% 27.4μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, popcorn, microwave, 94% 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 Snacks, popcorn, microwave, 94% fat free vs Frozen Broccoli Spears:

• 14 ounces of Snacks, popcorn, microwave, 94% fat free have 1.3 times more Vitamin B2 and 4.5 times more Vitamin B3 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 4.4 times more Vitamin A, 5.2 times more Vitamin B9, more Vitamin C, 3.3 times more Vitamin E and 92.2 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Snacks, popcorn, microwave, 94% 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 Snacks, popcorn, microwave, 94% fat free vs Frozen Broccoli Spears:

• 14 ounces of Snacks, popcorn, microwave, 94% fat free have 7.3 times more Copper, 4 times more Iron, 7.8 times more Magnesium, 4.2 times more Manganese, 5.2 times more Phosphorus, 3.6 times more Selenium, 33.6 times more Sodium and 8.2 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.9 times more Calcium and 21.5 times more Water than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Frozen Broccoli Spears contain similar levels of Potassium per 14 ounces.
• 14 ounces of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, microwave, 94% fat free have 13.9 times more Energy, 17.9 times more Fat, 22.8 times more Saturated Fat, 58.4 times more Omega 6, 14.2 times more Carbohydrate, 4.5 times more Fiber and 3.5 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.3 times more Omega 3 and 2.3 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6