Comparing Nutrients in 1 kilogram Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Broccoli	Recommended Dietary Allowance
Energy	201% 5830kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	449% 436g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	213% 68.2g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	533% 8.53g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1314% 223g	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	347% 451g	51% 66.4g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	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	% 3.1g	% 1g	g per day for Men 19-50 years
Fiber	213% 81g	68.4% 26g	38g per day for Men 19-50 years
Protein	130% 73g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Broccoli	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.7% 12mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	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	62.5% 250μg	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	3.33% 3mg	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	162% 24.3mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	1.58% 63μg	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	248% 20mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	273% 6.3mg	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	284% 1990mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	606% 9090mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Broccoli:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.9 times more Vitamin B1, 1.9 times more Vitamin B3 and 3.1 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Vitamin A, 2.1 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9, 297.3 times more Vitamin C and 24.8 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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, oil-popped, microwave, regular flavor, no trans fat vs Broccoli:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 3.3 times more Copper, 2.7 times more Iron, 3.8 times more Magnesium, 3 times more Manganese, 3 times more Phosphorus, 27.5 times more Sodium and 7.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11.8 times more Calcium, 1.7 times more Potassium and 74.4 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Raw Broccoli have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 17.1 times more Energy, 117.7 times more Fat, 59.8 times more Saturated Fat, 13.5 times more Omega 3, 455.9 times more Omega 6, 6.8 times more Carbohydrate, 3.1 times more Fiber and 2.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Sugars than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.