Comparing Nutrients in 1 kilogram Snacks, popcorn, caramel-coated, with peanuts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Snacks, popcorn, caramel-coated, with peanuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	138% 4000kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	80.4% 78g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	32.5% 10.4g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	189% 32g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	621% 807g	41% 53.5g	130g per day for Men 19-50 years
Sugars	626% 454g	20.3% 14.7g	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	100% 38g	79% 30g	38g per day for Men 19-50 years
Protein	114% 64g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, caramel-coated, with peanuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	40% 160μg	235% 940μg	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	759% 683mg	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	56.7% 8.5mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, caramel-coated, with peanuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	66% 660mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	330% 2.97mg	40% 0.36mg	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	489% 39mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	190% 800mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	332% 7.64mg	111% 2.56mg	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	181% 1270mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	118% 1770mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.89% 33g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, caramel-coated, with peanuts VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, popcorn, caramel-coated, with peanuts versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, caramel-coated, with peanuts vs Frozen Broccoli Spears:

• 1 kilogram of Snacks, popcorn, caramel-coated, with peanuts has 4.3 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 14.3 times more Vitamin A, 1.4 times more Vitamin B1, 5.9 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 26 times more Vitamin K than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts and Frozen Broccoli Spears provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, popcorn, caramel-coated, with peanuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, popcorn, caramel-coated, with peanuts vs Frozen Broccoli Spears:

• 1 kilogram of Snacks, popcorn, caramel-coated, with peanuts has 1.6 times more Calcium, 8.3 times more Copper, 5.4 times more Iron, 5 times more Magnesium, 3 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 2.1 times more Selenium, 10.4 times more Sodium and 3.6 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 27.4 times more Water than Snacks, popcorn, caramel-coated, with peanuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, popcorn, caramel-coated, with peanuts has 13.8 times more Energy, 22.9 times more Fat, 20 times more Saturated Fat, 86.8 times more Omega 6, 15.1 times more Carbohydrate, 30.9 times more Sugars, 1.3 times more Fiber and 2.1 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.1 times more Omega 3 than Snacks, popcorn, caramel-coated, with peanuts.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6