Comparing Nutrients in 5 ounces Boiled Broccoli VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Boiled Broccoli	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	34.2% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	62.4% 81g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	0.59% 0.43g	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	1.45% 1.05g	0% 0g	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	% 0.69g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.43g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	37.3% 14g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	12% 109μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	34% 0.44mg	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	38.3% 153μg	5.3% 21.3μg	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	102% 92mg	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	13.7% 2.06mg	27.5% 4.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	0% 0μg	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	12% 0.95mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	47.6% 1.1mg	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	13.6% 95mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	16.4% 557mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.034% 1.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Boiled Broccoli have 8.6 times more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B5, 7.2 times more Vitamin B9, more Vitamin C and 32.8 times more Vitamin K than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 2.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 2 times more Vitamin E than Boiled and Drained Broccoli.
• 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Boiled Broccoli have 1.7 times more Calcium and 99.2 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 3.3 times more Copper, 3.1 times more Iron, 5.2 times more Magnesium, 4 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium, 3.7 times more Selenium, 18.6 times more Sodium and 5.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Popcorn, microwave, regular (butter) flavor, made with palm oil lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 9.9 times more Omega 3 than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 15.3 times more Energy, 73.7 times more Fat, 184.8 times more Saturated Fat, 80.5 times more Omega 6, 8 times more Carbohydrate, 3 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3