Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	9.66% 280kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	37% 12g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	127% 21.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	585% 760g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	8.97% 6.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.5g	g per day for Men 19-50 years
Fiber	79% 30g	358% 136g	38g per day for Men 19-50 years
Protein	55.4% 31g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	162% 2.1mg	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	140% 560μg	45% 180μg	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	446% 401mg	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	88% 13mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	33% 330mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	291% 2.62mg	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	76.3% 6.1mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	472% 11mg	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	70% 490mg	434% 3040mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	255% 28mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.14% 42.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, popcorn, microwave, 94% fat free per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Snacks, popcorn, microwave, 94% fat free:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.9 times more Vitamin A, 3.1 times more Vitamin B9, more Vitamin C, 3.2 times more Vitamin E and 80.1 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Snacks, popcorn, microwave, 94% fat free:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.4 times more Calcium and 21.5 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 7.7 times more Copper, 4.7 times more Iron, 9.5 times more Magnesium, 4.9 times more Manganese, 6.2 times more Phosphorus, 2 times more Potassium, 9.9 times more Selenium, 51.9 times more Sodium and 10 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 kilogram of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.3 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 14.4 times more Energy, 50.8 times more Fat, 65.8 times more Saturated Fat, 1.3 times more Omega 3, 166.2 times more Omega 6, 14.2 times more Carbohydrate, 4.5 times more Fiber and 3.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6