Comparing Nutrients in 1 kilogram Snacks, popcorn, air-popped VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, popcorn, air-popped	Broccoli	Recommended Dietary Allowance
Energy	133% 3870kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 778g	51% 66.4g	130g per day for Men 19-50 years
Sugars	12% 8.7g	23.4% 17g	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	0.97% 0.7g	9.38% 6.8g	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	% 0.7g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 7.2g	% 1g	g per day for Men 19-50 years
Fiber	382% 145g	68.4% 26g	38g per day for Men 19-50 years
Protein	231% 129g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	135% 1.75mg	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	77.5% 310μg	158% 630μg	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	991% 892mg	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	19.3% 2.9mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	54.4% 0.49mg	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	399% 32mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	484% 11mg	91% 2.1mg	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	511% 3580mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	280% 31mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, air-popped vs Broccoli:

• Snacks, popcorn, air-popped have 1.5 times more Vitamin B1 and 3.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 84.7 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Snacks, popcorn, air-popped as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, air-popped vs Broccoli:

• Snacks, popcorn, air-popped have 5.3 times more Copper, 4.4 times more Iron, 6.9 times more Magnesium, 5.3 times more Manganese, 5.4 times more Phosphorus and 7.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 6.7 times more Calcium, more Selenium, 4.1 times more Sodium and 26.9 times more Water than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Raw Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, air-popped have 11.4 times more Energy, 12.3 times more Fat, 5.6 times more Saturated Fat, 46.2 times more Omega 6, 11.7 times more Carbohydrate, 5.6 times more Fiber and 4.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Sugars than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Snacks, popcorn, air-popped as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.