Comparing Nutrients in 300 calories Snacks, popcorn, air-popped VS Boiled Broccoli

Weight per 300 calories

• Snacks, popcorn, air-popped: 77.5g
• Boiled Broccoli: 857g

Snacks, popcorn, air-popped have 11.1 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Snacks, popcorn, air-popped or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, popcorn, air-popped	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	16.4% 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	0.075% 0.054g	8.75% 6.34g	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	% 0.054g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.69g	g per day for Men 19-50 years
Fiber	29.6% 11.2g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	18% 10g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.86% 7.75μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.7% 0.081mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.95% 0.064mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.36% 0.12mg	132% 1.7mg	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	6% 24μg	231% 926μg	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	618% 556mg	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	1.5% 0.22mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.78% 0.93μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.54% 5.43mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	31% 2.47mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	72.3% 1.66mg	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	39.6% 278mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.2mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.07% 2.57g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, popcorn, air-popped vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 85.1 times more Vitamin A, 6.7 times more Vitamin B1, 16.4 times more Vitamin B2, 2.6 times more Vitamin B3, 13.4 times more Vitamin B5, 14.1 times more Vitamin B6, 38.5 times more Vitamin B9, more Vitamin C, 55.3 times more Vitamin E and 1300.1 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, air-popped vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 63.2 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 9.8 times more Potassium, more Selenium, 56.7 times more Sodium, 1.6 times more Zinc and 297.2 times more Water than Snacks, popcorn, air-popped.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, air-popped have 4 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 24.4 times more Omega 3, 17.7 times more Sugars, 116.9 times more Fructose, 2.5 times more Fiber and 2 times more Protein than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Snacks, popcorn, air-popped as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.