Comparing Nutrients in 1 pound Snacks, popcorn, home-prepared, oil-popped, unsalted VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Broccoli	Recommended Dietary Allowance
Energy	78.2% 2268kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	71.6% 23g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	224% 3.6g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	340% 57.7g	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	203% 264g	23% 30g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	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	119% 45.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	73% 41g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Broccoli	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	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	19.3% 77μg	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	1.5% 1.36mg	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	73.5% 11mg	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

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	158% 12.6mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	162% 1134mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	30% 1021mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Broccoli:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.8 times more Vitamin B1, 2.4 times more Vitamin B3 and 3.1 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Vitamin A, 3.7 times more Vitamin B9, 297.3 times more Vitamin C and 23.6 times more Vitamin K than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted 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, home-prepared, oil-popped, unsalted vs Broccoli:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 4.5 times more Copper, 3.8 times more Iron, 5.1 times more Magnesium, 3.8 times more Phosphorus, 2.9 times more Selenium and 6.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Calcium, 1.4 times more Potassium, 11 times more Sodium and 31.9 times more Water than Snacks, popcorn, home-prepared, oil-popped, unsalted.

Comparison of macro-nutrients per 1 pound:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 14.7 times more Energy, 75.9 times more Fat, 44.3 times more Saturated Fat, 12.5 times more Omega 3, 259.8 times more Omega 6, 8.8 times more Carbohydrate, 3.8 times more Fiber and 3.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.