Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Snacks, popcorn, microwave, low fat

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Snacks, popcorn, microwave, low fat: 118g

Snacks, popcorn, microwave, low fat have 16.3 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Snacks, popcorn, microwave, low fat?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	11.5% 11.2g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	126% 2g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	65.3% 85g	130g per day for Men 19-50 years
Sugars	36% 26g	1.5% 1.1g	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	22% 16g	NA	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	44% 16.7g	38g per day for Men 19-50 years
Protein	96% 54g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	111% 1000μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	9.98% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	15.4% 0.2mg	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	322% 1288μg	5% 20μg	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	1205% 1085mg	0% 0mg	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	156% 23.5mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	1.47% 1.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	108% 1077mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	71.4% 0.64mg	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	195% 15.6mg	33.6% 2.7mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	NA	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	137% 962mg	44.5% 311mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	8.36% 284mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	49.4% 742mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.089% 3.3g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Snacks, Popcorn, Microwave, Low Fat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Snacks, popcorn, microwave, low fat?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Snacks, popcorn, microwave, low fat:

• 500 calories of Frozen Chopped Broccoli have 70.7 times more Vitamin A, 2.5 times more Vitamin B1, 14.2 times more Vitamin B2, 3.7 times more Vitamin B3, 12.5 times more Vitamin B6, 64.3 times more Vitamin B9, more Vitamin C, 39.8 times more Vitamin E and 881.7 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• 500 calories of Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Snacks, popcorn, microwave, low fat:

• 500 calories of Frozen Chopped Broccoli have 83 times more Calcium, 5.8 times more Iron, 1.9 times more Magnesium, 3.1 times more Phosphorus, 14.3 times more Potassium, 5.3 times more Selenium, 2 times more Zinc and 532.7 times more Water than Snacks, popcorn, microwave, low fat.
• While 500 kcal of Snacks, popcorn, microwave, low fat contain 1.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, popcorn, microwave, low fat contain similar levels of Copper per 500 calories.
• 500 calories of Snacks, popcorn, microwave, low fat lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 6.9 times more Omega 3, 23.9 times more Sugars, 3.4 times more Fiber and 3.6 times more Protein than Snacks, popcorn, microwave, low fat.
• While 500 kcal of Snacks, popcorn, microwave, low fat contain 2 times more Fat and 6.6 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, popcorn, microwave, low fat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6