Comparing Nutrients in 300 calories Popcorn, microwave, low fat and sodium VS Frozen Chopped Broccoli

Weight per 300 calories

• Popcorn, microwave, low fat and sodium: 70g
• Frozen Chopped Broccoli: 1154g

Popcorn, microwave, low fat and sodium has 16.5 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Popcorn, microwave, low fat and sodium or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.85% 6.64g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.3g	42.4% 55g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.93g	91% 34.6g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.14% 0.12mg	115% 1.5mg	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	2.97% 12μg	193% 773μg	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	723% 651mg	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	23.4% 3.5mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.15% 11μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.77% 7.7mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	48.7% 0.44mg	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	20% 1.6mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	25% 106mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.4mg	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	26.4% 185mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.053% 1.96g	28.5% 1055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Popcorn, microwave, low fat and sodium vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 122.6 times more Vitamin A, 2.5 times more Vitamin B1, 14.4 times more Vitamin B2, 3.7 times more Vitamin B3, 12.6 times more Vitamin B6, 65 times more Vitamin B9, more Vitamin C, 4 times more Vitamin E and 85.2 times more Vitamin K than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Popcorn, microwave, low fat and sodium vs Frozen Chopped Broccoli:

• Popcorn, microwave, low fat and sodium has 1.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 84 times more Calcium, 5.9 times more Iron, 2 times more Magnesium, 3.1 times more Phosphorus, 14.5 times more Potassium, 5.4 times more Selenium, 2.1 times more Zinc and 539 times more Water than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Popcorn, microwave, low fat and sodium has 2 times more Fat, 1.9 times more Saturated Fat and 6.5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7 times more Omega 3, 41.3 times more Sugars, 3.5 times more Fiber and 3.7 times more Protein than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Popcorn, microwave, low fat and sodium as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.