Comparing Nutrients in 1 kilogram Popcorn, microwave, low fat and sodium VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Broccoli Raab	Recommended Dietary Allowance
Energy	148% 4290kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 734g	22% 28.5g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	374% 142g	71% 27g	38g per day for Men 19-50 years
Protein	225% 126g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	132% 1.7mg	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	42.5% 170μg	208% 830μg	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	224% 202mg	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	334% 50mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Broccoli Raab	Recommended Dietary Allowance
Calcium	11% 110mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	46.7% 0.42mg	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	285% 23mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	172% 3.95mg	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	377% 2640mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, low fat and sodium VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Popcorn, microwave, low fat and sodium versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Popcorn, microwave, low fat and sodium vs Broccoli Raab:

• 1 kilogram of Popcorn, microwave, low fat and sodium has 2.2 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.1 times more Vitamin E than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 18.7 times more Vitamin A, 4.9 times more Vitamin B9, more Vitamin C and 14.3 times more Vitamin K than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A and Vitamin C
• Both Popcorn, microwave, low fat and sodium as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Popcorn, microwave, low fat and sodium vs Broccoli Raab:

• 1 kilogram of Popcorn, microwave, low fat and sodium has 13 times more Copper, 6.9 times more Magnesium, 3.6 times more Phosphorus, 1.2 times more Potassium, 8.6 times more Selenium, 14.8 times more Sodium and 5 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 9.8 times more Calcium and 33.1 times more Water than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Popcorn, microwave, low fat and sodium has 19.5 times more Energy, 19.4 times more Fat, 17 times more Saturated Fat, 1.3 times more Omega 3, 114.3 times more Omega 6, 25.8 times more Carbohydrate, 5.3 times more Fiber and 4 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6