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

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Broccoli	27%	8%	65%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Broccoli	Recommended Dietary Allowance
Energy	83.7% 2427kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	207% 66.2g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	110% 18.6g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	23% 30g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	10.6% 7.7g	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	0% 0g	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	119% 45.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	68% 38g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Broccoli	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.33mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Broccoli	Recommended Dietary Allowance
Calcium	10.4% 104mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	117% 9.34mg	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	52.4% 1783mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	231% 3461mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	17% 1.86mg	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 Broccoli:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 2.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 3.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B5, 4.2 times more Vitamin B9, more Vitamin C and 23.6 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 Raw 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 Broccoli:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 4.2 times more Copper, 2.8 times more Iron, 5.2 times more Magnesium, 3.7 times more Manganese, 4.2 times more Phosphorus, 1.2 times more Potassium, 2.4 times more Selenium, 23.1 times more Sodium and 5.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium and 99.2 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.

Comparison of macro-nutrients per 1 pound:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 15.7 times more Energy, 81.7 times more Fat, 128.1 times more Saturated Fat, 83.8 times more Omega 6, 8.6 times more Carbohydrate, 3.8 times more Fiber and 3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 5.3 times more Omega 3 and 5.7 times more Sugars than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.