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

Weight per 300 calories

• Snacks, popcorn, air-popped: 77.5g
• Broccoli: 882g

Snacks, popcorn, air-popped have 11.4 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, popcorn, air-popped	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.88g	g per day for Men 19-50 years
Fiber	29.6% 11.2g	60.4% 23g	38g per day for Men 19-50 years
Protein	18% 10g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Broccoli	Recommended Dietary Allowance
Vitamin A	0.86% 7.75μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.7% 0.081mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.95% 0.064mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.36% 0.12mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.78% 0.93μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Broccoli	Recommended Dietary Allowance
Calcium	0.54% 5.43mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	48% 0.43mg	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	31% 2.47mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.2mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.07% 2.57g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 35.3 times more Vitamin A, 7.8 times more Vitamin B1, 16 times more Vitamin B2, 3.2 times more Vitamin B3, 12.8 times more Vitamin B5, 12.7 times more Vitamin B6, 23.1 times more Vitamin B9, more Vitamin C, 30.6 times more Vitamin E and 963.7 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Broccoli contains 76.4 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 10.9 times more Potassium, more Selenium, 47 times more Sodium, 1.5 times more Zinc and 306.2 times more Water than Snacks, popcorn, air-popped.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, air-popped have 4.1 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2 times more Saturated Fat, 13.3 times more Omega 3, 22.2 times more Sugars, 110.6 times more Fructose, 2 times more Fiber and 2.5 times more Protein than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Snacks, popcorn, air-popped as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.