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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Energy	10% 290kcal	149% 4310kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	113% 36g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	250% 4g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	41% 53.5g	608% 791g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	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	79% 30g	137% 52g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Calcium	41% 410mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	132% 1.2mg	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	90% 7.2mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	24.5% 906g	0.76% 28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Snacks, popcorn, caramel-coated, without peanuts:

• 1 kilogram of Frozen Broccoli Spears has 28.5 times more Vitamin A, 1.6 times more Vitamin B2, 3 times more Vitamin B5, 6.3 times more Vitamin B6, 18.8 times more Vitamin B9, more Vitamin C and 8.1 times more Vitamin K than Snacks, popcorn, caramel-coated, without peanuts.
• While 1 kg of Snacks, popcorn, caramel-coated, without peanuts contains 4.8 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, popcorn, caramel-coated, without peanuts provide similar amounts of Vitamin B1 and Vitamin E 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Snacks, popcorn, caramel-coated, without peanuts:

• 1 kilogram of Frozen Broccoli Spears has 2.3 times more Potassium and 32.3 times more Water than Snacks, popcorn, caramel-coated, without peanuts.
• While 1 kg of Snacks, popcorn, caramel-coated, without peanuts contains 3.3 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Selenium, 12.1 times more Sodium and 1.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, popcorn, caramel-coated, without peanuts contain similar levels of Calcium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, popcorn, caramel-coated, without peanuts contains 14.9 times more Energy, 37.6 times more Fat, 69.4 times more Saturated Fat, 3.2 times more Omega 3, 110 times more Omega 6, 14.8 times more Carbohydrate, 36.2 times more Sugars and 1.7 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, popcorn, caramel-coated, without peanuts offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6