Comparing Nutrients in 1 pound Snacks, popcorn, air-popped VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, popcorn, air-popped	Broccoli	Recommended Dietary Allowance
Energy	60.5% 1755kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	9.03% 2.9g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	60.4% 10.3g	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	271% 353g	23% 30g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	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	0.44% 0.32g	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	% 0.32g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 3.27g	% 0.45g	g per day for Men 19-50 years
Fiber	173% 65.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	105% 58.7g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Broccoli	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.8% 0.71mg	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	35% 141μg	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	8.77% 1.3mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	24.7% 0.22mg	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	181% 14.5mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	219% 5.05mg	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	232% 1624mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	44% 1492mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.41% 15g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, popcorn, air-popped vs Broccoli:

• Snacks, popcorn, air-popped have 1.5 times more Vitamin B1 and 3.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 84.7 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Snacks, popcorn, air-popped as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, popcorn, air-popped vs Broccoli:

• Snacks, popcorn, air-popped have 5.3 times more Copper, 4.4 times more Iron, 6.9 times more Magnesium, 5.3 times more Manganese, 5.4 times more Phosphorus and 7.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 6.7 times more Calcium, more Selenium, 4.1 times more Sodium and 26.9 times more Water than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, popcorn, air-popped have 11.4 times more Energy, 12.3 times more Fat, 5.6 times more Saturated Fat, 46.2 times more Omega 6, 11.7 times more Carbohydrate, 5.6 times more Fiber and 4.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Sugars than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Snacks, popcorn, air-popped as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.