Comparing Nutrients in 500 calories Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Frozen Chopped Broccoli

Weight per 500 calories

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat: 85.8g
• Frozen Chopped Broccoli: 1923g

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 22.4 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 500 calories - Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38.5% 37.3g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.85g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	45.7% 0.73g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.7% 38.6g	70.7% 92g	130g per day for Men 19-50 years
Sugars	0.54% 0.39g	36% 26g	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	0.083% 0.06g	22% 16g	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	% 0.06g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	152% 57.7g	38g per day for Men 19-50 years
Protein	11% 6.25g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.76% 6.86μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.58% 0.11mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.76% 0.049mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.95% 0.2mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.093mg	192% 2.5mg	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	5.36% 21.4μg	322% 1288μg	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	0.29% 0.26mg	1205% 1085mg	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	14% 2.1mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.93% 3.5μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.34% 3.43mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.4μg	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	21.2% 1.7mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	16% 67.8mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	246% 5.65mg	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	24.4% 171mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	3.43% 1.9μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 145.8 times more Vitamin A, 8.9 times more Vitamin B1, 37.8 times more Vitamin B2, 8.8 times more Vitamin B3, 27.2 times more Vitamin B5, 26.7 times more Vitamin B6, 60.1 times more Vitamin B9, 4215.5 times more Vitamin C, 11.3 times more Vitamin E and 443.5 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Frozen Chopped Broccoli:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 313.9 times more Calcium, 5.3 times more Copper, 9.2 times more Iron, 5.1 times more Magnesium, 10.5 times more Manganese, 5.6 times more Phosphorus, 26.1 times more Potassium, 28.5 times more Selenium, 3.5 times more Zinc and 1709 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.

Comparison of macro-nutrients per 500 calories:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 6.7 times more Fat, 6.9 times more Saturated Fat and 32.1 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Omega 3, 2.4 times more Carbohydrate, 65.8 times more Sugars, 265.9 times more Fructose, 8.3 times more Fiber and 8.6 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.