Comparing Nutrients in 1 kilogram Boiled Broccoli VS Snacks, popcorn, caramel-coated, without peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%

Macro Nutrients

	Boiled Broccoli	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Energy	12% 350kcal	149% 4310kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	113% 36g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	250% 4g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	239% 40.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	608% 791g	130g per day for Men 19-50 years
Sugars	19% 14g	734% 532g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	137% 52g	38g per day for Men 19-50 years
Protein	42.5% 24g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	21.5% 0.28mg	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	270% 1080μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	0% 0mg	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	97% 14.5mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Calcium	40% 400mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	96% 2.2mg	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	96% 670mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	24% 893g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, popcorn, caramel-coated, without peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Snacks, popcorn, caramel-coated, without peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Snacks, popcorn, caramel-coated, without peanuts:

• 1 kilogram of Boiled Broccoli has 38.5 times more Vitamin A, 1.8 times more Vitamin B2, 7.5 times more Vitamin B5, 7.1 times more Vitamin B6, 21.6 times more Vitamin B9, more Vitamin C, 1.2 times more Vitamin E and 11.3 times more Vitamin K than Snacks, popcorn, caramel-coated, without peanuts.
• While 1 kg of Snacks, popcorn, caramel-coated, without peanuts contains 4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, popcorn, caramel-coated, without peanuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Broccoli as well as Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Snacks, popcorn, caramel-coated, without peanuts:

• 1 kilogram of Boiled Broccoli has 2.7 times more Potassium and 31.9 times more Water than Snacks, popcorn, caramel-coated, without peanuts.
• While 1 kg of Snacks, popcorn, caramel-coated, without peanuts contains 2 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 2.3 times more Selenium, 5 times more Sodium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, popcorn, caramel-coated, without peanuts contain similar levels of Calcium, Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, popcorn, caramel-coated, without peanuts contains 12.3 times more Energy, 31.2 times more Fat, 45.7 times more Saturated Fat, 3.4 times more Omega 3, 79.8 times more Omega 6, 11 times more Carbohydrate, 38.3 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6