Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, low fat VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	58% 1683kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.7g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.6g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	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	220% 286g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	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	148% 56.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	89.3% 50g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	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	52% 0.67mg	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	17% 67.5μg	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	13.2% 2mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	113% 9.05mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	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	150% 1048mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	166% 2496mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, low fat VS Frozen Broccoli Spears per 14 oz

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

• 14 ounces of Snacks, popcorn, microwave, low fat have 4.9 times more Vitamin B1 and 4.5 times more Vitamin B3 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 4.8 times more Vitamin A, 5.5 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 67.6 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Snacks, popcorn, microwave, low fat 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, low fat vs Frozen Broccoli Spears:

• 14 ounces of Snacks, popcorn, microwave, low fat have 15.1 times more Copper, 3.2 times more Iron, 9.4 times more Magnesium, 4.5 times more Phosphorus, 4.5 times more Selenium, 37 times more Sodium and 11.3 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 3.7 times more Calcium and 32.3 times more Water than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Frozen Broccoli Spears contain similar levels of Potassium per 14 ounces.
• 14 ounces of Snacks, popcorn, microwave, low fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, microwave, low fat have 14.6 times more Energy, 27.9 times more Fat, 27.2 times more Saturated Fat, 2 times more Omega 3, 89.6 times more Omega 6, 13.5 times more Carbohydrate, 4.7 times more Fiber and 4.1 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.6 times more Sugars than Snacks, popcorn, microwave, low fat.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6