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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Frozen Chopped Broccoli	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	1.27% 37kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	5.2% 6.78g	62.4% 81g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	11% 4.25g	37.3% 14g	38g per day for Men 19-50 years
Protein	7.1% 4g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	27.5% 4.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	14.4% 1.15mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	16.4% 557mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.034% 1.28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Frozen Chopped Broccoli have 5.8 times more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 4.5 times more Vitamin B9, more Vitamin C and 18.9 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 3.4 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Popcorn, microwave, regular (butter) flavor, made with palm oil provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Frozen Chopped Broccoli have 2.4 times more Calcium and 101.6 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 5.4 times more Copper, 2.5 times more Iron, 6.1 times more Magnesium, 2.6 times more Manganese, 5.5 times more Phosphorus, 1.9 times more Potassium, 2.1 times more Selenium, 31.8 times more Sodium and 4.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 8.8 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 20.6 times more Energy, 104.2 times more Fat, 331.8 times more Saturated Fat, 132.4 times more Omega 6, 12 times more Carbohydrate, 3.3 times more Fiber and 3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped 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