Comparing Nutrients in 5 ounces Boiled Broccoli VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Boiled Broccoli	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	41% 40g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	22.4% 7.16g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	70% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	106% 18g	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	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	1.06% 0.77g	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	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	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	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	12% 109μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	23% 0.3mg	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	6.02% 24μg	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	0.47% 0.43mg	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	23% 3.44mg	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	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	13.6% 95mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Snacks, popcorn, home-prepared, oil-popped, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 5 ounces of Boiled Broccoli have 9.6 times more Vitamin A, 6.4 times more Vitamin B9, 216.3 times more Vitamin C and 32.8 times more Vitamin K than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 5 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 2.1 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.7 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, popcorn, home-prepared, oil-popped, unsalted provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 5 ounces of Boiled Broccoli have 4 times more Calcium, 1.3 times more Potassium, 13.7 times more Sodium and 31.9 times more Water than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 5 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 3.6 times more Copper, 4.1 times more Iron, 5.1 times more Magnesium, 3.7 times more Phosphorus, 4.6 times more Selenium and 5.9 times more Zinc than Boiled and Drained Broccoli.
• 5 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 14.3 times more Energy, 68.5 times more Fat, 63.9 times more Saturated Fat, 6.6 times more Omega 3, 249.6 times more Omega 6, 8.1 times more Carbohydrate, 3 times more Fiber and 3.8 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6