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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Broccoli	Recommended Dietary Allowance
Energy	59.7% 1733kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	8.08% 2.6g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	49% 8.35g	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	272% 353g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	180% 68.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	97% 54.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	26% 104μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	151% 12mg	41.4% 3.3mg	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	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	194% 1361mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	17% 1.86mg	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 Broccoli:

• Snacks, popcorn, air-popped (Unsalted) have 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.4 times more Vitamin B5, 2.7 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

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

• Snacks, popcorn, air-popped (Unsalted) have 8.6 times more Copper, 3.6 times more Iron, 6.2 times more Magnesium, 4.5 times more Manganese, 4.5 times more Phosphorus, 4 times more Selenium and 8.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Calcium, 8.3 times more Sodium and 21.8 times more Water than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, popcorn, air-popped (Unsalted) have 11.2 times more Energy, 11.4 times more Fat, 5 times more Saturated Fat, 37.6 times more Omega 6, 11.7 times more Carbohydrate, 5.8 times more Fiber and 4.3 times more Protein than Raw Broccoli.
• Both Snacks, popcorn, air-popped (Unsalted) and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.