Comparing Nutrients in 1 pound Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	91% 2644kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	242% 3.87g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	596% 101g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	8.45% 6.12g	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	0.44% 0.32g	5.2% 3.76g	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	% 0.32g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	97% 36.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	59% 33g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	28.3% 113μg	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.71% 28.6μg	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	112% 9mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	58% 1.33mg	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	129% 903mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	275% 4123mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Frozen Chopped Broccoli:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 2.5 times more Vitamin B1, 2.5 times more Vitamin B3 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.5 times more Vitamin A, 1.7 times more Vitamin B2, 2.7 times more Vitamin B9, 188 times more Vitamin C and 19.8 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Frozen Chopped Broccoli:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 4.3 times more Copper, 2.4 times more Iron, 4.4 times more Magnesium, 2.1 times more Manganese, 4 times more Phosphorus, 37.9 times more Sodium and 6.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 1.3 times more Selenium and 76.2 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 22.4 times more Energy, 150.2 times more Fat, 155 times more Saturated Fat, 8.1 times more Omega 3, 720.6 times more Omega 6, 9.4 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Sugars and 11.9 times more Fructose than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.