Comparing Nutrients in 1 pound Popcorn, microwave, regular (butter) flavor, made with palm oil VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Boiled Broccoli	Recommended Dietary Allowance
Energy	83.7% 2427kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	207% 66.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	110% 18.6g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	25% 32.6g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	8.7% 6.3g	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% 0g	4.63% 3.36g	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	% 0g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 0.36g	g per day for Men 19-50 years
Fiber	119% 45.4g	39.4% 15g	38g per day for Men 19-50 years
Protein	68% 38g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.33mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	69.8% 0.91mg	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	17% 68μg	122% 490μg	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	327% 294mg	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	88% 13mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10.4% 104mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.45% 18μg	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	117% 9.34mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	38.3% 0.88mg	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	178% 1247mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	52.4% 1783mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	231% 3461mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Boiled Broccoli:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 2.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.6 times more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B5, 7.2 times more Vitamin B9, more Vitamin C and 32.8 times more Vitamin K than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Boiled Broccoli:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 3.3 times more Copper, 3.1 times more Iron, 5.2 times more Magnesium, 4 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium, 3.7 times more Selenium, 18.6 times more Sodium and 5.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium and 99.2 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 15.3 times more Energy, 73.7 times more Fat, 184.8 times more Saturated Fat, 80.5 times more Omega 6, 8 times more Carbohydrate, 3 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.9 times more Omega 3, 4.6 times more Sugars and more Fructose than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.