Comparing Nutrients in 1 pound Snacks, popcorn, microwave, 94% fat free VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	63% 1823kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.37g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	57.7% 9.8g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	9.2% 6.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.95g	NA	g per day for Men 19-50 years
Fiber	162% 61.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	87% 48.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.68mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.52mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	45.4% 0.59mg	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	20.4% 81.6μg	34% 136μg	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	202% 182mg	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	12.4% 1.86mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	21.7% 0.2mg	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	163% 13mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	214% 4.92mg	64% 1.47mg	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	197% 1379mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	57% 31.3μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.52% 19g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, popcorn, microwave, 94% fat free versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, popcorn, microwave, 94% fat free vs Boiled Spears Frozen Broccoli:

• 1 pound of Snacks, popcorn, microwave, 94% fat free has 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.9 times more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C, 3.2 times more Vitamin E and 80.1 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• 1 pound of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Snacks, popcorn, microwave, 94% fat free as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, popcorn, microwave, 94% fat free vs Boiled Spears Frozen Broccoli:

• 1 pound of Snacks, popcorn, microwave, 94% fat free has 6.1 times more Copper, 4.7 times more Iron, 6.2 times more Magnesium, 3.3 times more Manganese, 5.5 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium, 23.8 times more Sodium and 9.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.6 times more Calcium and 21.5 times more Water than Snacks, popcorn, microwave, 94% fat free.
• 1 pound of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, popcorn, microwave, 94% fat free has 14.4 times more Energy, 55.5 times more Fat, 65.8 times more Saturated Fat, 1.3 times more Omega 3, 166.2 times more Omega 6, 14.2 times more Carbohydrate, 4.5 times more Fiber and 3.5 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.3 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6