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Comparing Nutrients in 500 calories Boiled BroccoliVS Popcorn, sugar syrup/caramel, fat-free

Weight per 500 calories

Boiled Broccoli
1429g
Popcorn, sugar syrup/caramel, fat-free
131g

Popcorn, sugar syrup/caramel, fat-free has 10.9 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Popcorn, sugar syrup/caramel, fat-free
2%
3%
95%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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6.04%5.86g
Fat
1.9%1.84g
5.86 gvs1.84 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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3.53%1.13g
Saturated Fat
0.82%0.26g
1.13 gvs0.26 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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106%1.7g
Omega 3
3.77%0.06g
1.7 gvs0.06 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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4.3%0.73g
Omega 6
4.54%0.77g
0.73 gvs0.77 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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79%103g
Carbohydrate
91%118g
103 gvs118 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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27.4%20g
Sugars
117%85g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvs85 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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14.6%10.6g
Fructose
NA
≤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]
10.6 gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%7g
Glucose
NA
7 gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%1.14g
Sucrose
NA
1.14 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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124%47g
Fiber
8.63%3.3g
47 gvs3.3 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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60.7%34g
Protein
4.7%2.62g
34 gvs2.62 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

122%1100μg
Vitamin A
0.29%2.62μg
RAE, retinol activity equivalents
1100 μgvs2.62 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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75%0.9mg
Vitamin B1
4.16%0.05mg
Thiamine
0.9 mgvs0.05 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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135%1.76mg
Vitamin B2
5.86%0.076mg
Riboflavin
1.76 mgvs0.076 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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49.4%7.9mg
Vitamin B3
2.8%0.45mg
Niacin, nicotinic acid, niacinamide
7.9 mgvs0.45 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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176%8.8mg
Vitamin B5
NA
Pantothenic acid
8.8 mgvsNA mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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220%2.86mg
Vitamin B6
4.74%0.062mg
Pyridoxine
2.86 mgvs0.062 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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386%1543μg
Vitamin B9
1.3%5.25μg
Folates and Folic Acid
1543 μgvs5.25 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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1030%927mg
Vitamin C
0%0mg
Ascorbic acid
927 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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138%20.7mg
Vitamin E
1.14%0.17mg
Tocopherols and Tocotrienols
20.7 mgvs0.17 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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1680%2016μg
Vitamin K
0.98%1.2μg
Phytomenadione or phylloquinone
2016 μgvs1.2 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

57%571mg
Calcium
2.36%23.6mg
571 mgvs23.6 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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97%0.87mg
Copper
20.4%0.18mg
0.87 mgvs0.18 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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1.43%57μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
57 μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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120%9.57mg
Iron
13%1.05mg
9.57 mgvs1.05 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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71.4%300mg
Magnesium
8.44%35.4mg
300 mgvs35.4 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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120%2.77mg
Manganese
NA
2.77 mgvsNA mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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137%957mg
Phosphorus
10.3%72mg
957 mgvs72 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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123%4186mg
Potassium
4.25%144mg
4186 mgvs144 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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41.6%23μg
Selenium
8.6%4.72μg
23 μgvs4.72 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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39%586mg
Sodium
25%375mg
586 mgvs375 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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58.4%6.43mg
Zinc
7.4%0.81mg
6.43 mgvs0.81 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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34.5%1275g
Water
0.21%7.87g
1275 gvs7.87 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Boiled Broccoli VS Popcorn, Sugar Syrup/caramel, Fat-free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Popcorn, sugar syrup/caramel, fat-free?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Popcorn, sugar syrup/caramel, fat-free:

Comparing minerals per 500 calories for Boiled Broccoli vs Popcorn, sugar syrup/caramel, fat-free:

Comparison of macro-nutrients per 500 calories:




Compare more foods per 500 kcal: