Comparing Nutrients in 14 ounces Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	79.8% 2314kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	84.6% 27g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	212% 3.4g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	522% 88.7g	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	138% 179g	14.6% 19g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	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	0.38% 0.28g	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	% 0.28g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 1.23g	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	31.3% 12g	38g per day for Men 19-50 years
Protein	51.7% 29g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	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	33.3% 0.43mg	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	25% 99μg	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	1.32% 1.2mg	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	64.3% 9.64mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	98% 7.86mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	113% 790mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	241% 3608mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Frozen Chopped Broccoli:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 2.5 times more Vitamin B1, 2.5 times more Vitamin B3 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.5 times more Vitamin A, 1.7 times more Vitamin B2, 2.7 times more Vitamin B9, 188 times more Vitamin C and 19.8 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Frozen Chopped Broccoli:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 4.3 times more Copper, 2.4 times more Iron, 4.4 times more Magnesium, 2.1 times more Manganese, 4 times more Phosphorus, 37.9 times more Sodium and 6.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 1.3 times more Selenium and 76.2 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 22.4 times more Energy, 150.2 times more Fat, 155 times more Saturated Fat, 8.1 times more Omega 3, 720.6 times more Omega 6, 9.4 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Sugars and 11.9 times more Fructose than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.