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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Broccoli Raab	Recommended Dietary Allowance
Energy	78.2% 2268kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	69.3% 22g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	338% 57.5g	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	200% 259g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	119% 45.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	73% 41g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 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	19.3% 77μg	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	1.5% 1.36mg	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, white popcorn, salt added	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	158% 12.6mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	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	162% 1134mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	30% 1021mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, white popcorn, salt added VS Broccoli Raab 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 Broccoli Raab 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 Broccoli Raab:

• 1 pound of Snacks, popcorn, oil-popped, white popcorn, salt added has 1.3 times more Vitamin B3 and 1.2 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 131 times more Vitamin A, 4.9 times more Vitamin B9 and 67.3 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B2 and 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Snacks, popcorn, oil-popped, white popcorn, salt added has 5.3 times more Copper, 1.3 times more Iron, 4.9 times more Magnesium, 2.2 times more Manganese, 3.4 times more Phosphorus, 7.3 times more Selenium, 26.8 times more Sodium and 3.4 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 10.8 times more Calcium and 33.1 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Broccoli Raab contain similar levels of Potassium per one pound.
• 1 pound of Snacks, popcorn, oil-popped, white popcorn, salt added 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, oil-popped, white popcorn, salt added has 22.7 times more Energy, 57.3 times more Fat, 58.9 times more Saturated Fat, 3.9 times more Omega 3, 437.2 times more Omega 6, 20.1 times more Carbohydrate, 3.7 times more Fiber and 2.8 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6