Comparing Nutrients in 1 pound Snacks, popcorn, oil-popped, white popcorn, salt added VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	78.2% 2268kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	69.3% 22g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	338% 57.5g	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	200% 259g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	119% 45.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	73% 41g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 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	19.3% 77μg	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, white popcorn, salt added	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	17% 0.15mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	30% 1021mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, white popcorn, salt added VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, popcorn, oil-popped, white popcorn, salt added versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, popcorn, oil-popped, white popcorn, salt added vs Cooked Chopped Frozen Broccoli:

• 1 pound of Snacks, popcorn, oil-popped, white popcorn, salt added has 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 3.3 times more Vitamin B9 and 133.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Snacks, popcorn, oil-popped, white popcorn, salt added vs Cooked Chopped Frozen Broccoli:

• 1 pound of Snacks, popcorn, oil-popped, white popcorn, salt added has 6.5 times more Copper, 4.6 times more Iron, 8.3 times more Magnesium, 3.9 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium, 10.4 times more Selenium, 80.4 times more Sodium and 9.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.3 times more Calcium and 32.4 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• 1 pound of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, popcorn, oil-popped, white popcorn, salt added has 17.9 times more Energy, 234.2 times more Fat, 271.7 times more Saturated Fat, 17.4 times more Omega 3, 975.4 times more Omega 6, 10.7 times more Carbohydrate, 3.3 times more Fiber and 2.9 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6