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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	78.2% 2268kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	69.3% 22g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	338% 57.5g	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	200% 259g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	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	47.5% 0.62mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	25.3% 1.27mg	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	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, white popcorn, salt added	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	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	162% 1134mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	30% 1021mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11.2% 415g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, oil-popped, white popcorn, salt added have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 3.9 times more Vitamin B9 and 188 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 1 lb.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 1 lb.

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

• Snacks, popcorn, oil-popped, white popcorn, salt added have 5.8 times more Copper, 3.4 times more Iron, 6 times more Magnesium, 3 times more Manganese, 5 times more Phosphorus, 2.6 times more Selenium, 36.8 times more Sodium and 5.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium and 32.7 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 19.2 times more Energy, 96.9 times more Fat, 111.1 times more Saturated Fat, 7 times more Omega 3, 409 times more Omega 6, 12 times more Carbohydrate, 3.3 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.