Comparing Nutrients in 1 pound Snacks, popcorn, air-popped (Unsalted) VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Boiled Broccoli	Recommended Dietary Allowance
Energy	59.7% 1733kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	8.08% 2.6g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	49% 8.35g	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	272% 353g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	180% 68.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	97% 54.4g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	26% 104μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	151% 12mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	186% 4.28mg	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	194% 1361mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	11% 405g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, air-popped (Unsalted) have 3.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.5 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.5 times more Vitamin B5, 4.7 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Snacks, popcorn, air-popped (Unsalted) vs Boiled Broccoli:

• Snacks, popcorn, air-popped (Unsalted) have 6.9 times more Copper, 4 times more Iron, 6.2 times more Magnesium, 4.9 times more Manganese, 4.5 times more Phosphorus, 6.2 times more Selenium and 7.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 10.3 times more Sodium and 21.8 times more Water than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Boiled and Drained Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, popcorn, air-popped (Unsalted) have 10.9 times more Energy, 10.2 times more Fat, 7.2 times more Saturated Fat, 36.1 times more Omega 6, 10.8 times more Carbohydrate, 4.6 times more Fiber and 5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Omega 3 than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.