Comparing Nutrients in 1 pound Snacks, popcorn, microwave, 94% fat free VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Broccoli Raab	Recommended Dietary Allowance
Energy	63% 1823kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.7g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.37g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	57.7% 9.8g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	9.94% 13g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 2.95g	% 0.5g	g per day for Men 19-50 years
Fiber	162% 61.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	87% 48.6g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.68mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.52mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	214% 4.92mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	57% 31.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.52% 19g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Snacks, popcorn, microwave, 94% fat free versus 1 lb of Broccoli Raab 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 Broccoli Raab:

• 1 pound of Snacks, popcorn, microwave, 94% fat free has 1.7 times more Vitamin B3 and 1.2 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 10.1 times more Vitamin A, 2.3 times more Vitamin B1, 4.6 times more Vitamin B9, more Vitamin C, 4 times more Vitamin E and 203.6 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Broccoli Raab provide similar amounts of Vitamin B2 per one pound.
• 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 Raw Broccoli Raab 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 Broccoli Raab:

• 1 pound of Snacks, popcorn, microwave, 94% fat free has 6.2 times more Copper, 1.3 times more Iron, 5.6 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 1.4 times more Potassium, 6.9 times more Selenium, 17.3 times more Sodium and 3.6 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.7 times more Calcium and 21.9 times more Water than Snacks, popcorn, microwave, 94% fat free.
• 1 pound of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, popcorn, microwave, 94% fat free has 18.3 times more Energy, 12.4 times more Fat, 14.3 times more Saturated Fat, 74.5 times more Omega 6, 26.7 times more Carbohydrate, 5 times more Fiber and 3.4 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.4 times more Omega 3 than Snacks, popcorn, microwave, 94% fat free.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6