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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, popcorn, caramel-coated, without peanuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	149% 4310kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	250% 4g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	239% 40.7g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	608% 791g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	734% 532g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	79% 30g	38g per day for Men 19-50 years
Protein	68% 38g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, caramel-coated, without peanuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	100% 1.3mg	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	12.5% 50μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	627% 564mg	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	80% 12mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, caramel-coated, without peanuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	43% 430mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	42.2% 0.38mg	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	218% 17.4mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	128% 2.94mg	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	119% 830mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	137% 2060mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.76% 28g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, caramel-coated, without peanuts vs Frozen Chopped Broccoli:

• Snacks, popcorn, caramel-coated, without peanuts have 1.2 times more Vitamin B1 and 4.7 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 1.4 times more Vitamin B2, 3.4 times more Vitamin B5, 4.6 times more Vitamin B6, 13.4 times more Vitamin B9, more Vitamin C and 6.5 times more Vitamin K than Snacks, popcorn, caramel-coated, without peanuts.
• Both Snacks, popcorn, caramel-coated, without peanuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 1 kg.
• Both Snacks, popcorn, caramel-coated, without peanuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, caramel-coated, without peanuts vs Frozen Chopped Broccoli:

• Snacks, popcorn, caramel-coated, without peanuts have 3.1 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Selenium, 8.6 times more Sodium and 1.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Calcium, 1.3 times more Manganese, 1.9 times more Potassium and 32.7 times more Water than Snacks, popcorn, caramel-coated, without peanuts.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, caramel-coated, without peanuts have 16.6 times more Energy, 44.1 times more Fat, 82 times more Saturated Fat, 3.8 times more Omega 3, 131.3 times more Omega 6, 16.5 times more Carbohydrate, 39.4 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Snacks, popcorn, caramel-coated, without peanuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.