Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Snacks, popcorn, caramel-coated, with peanuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Energy	1.27% 37kcal	19.6% 567kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	26.8% 4.55g	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	88% 114g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	88.7% 64.3g	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	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	14% 5.4g	38g per day for Men 19-50 years
Protein	7.1% 4g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	6.52% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20% 0.26mg	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	5.67% 22.7μg	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	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	46.8% 0.42mg	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	14.4% 1.15mg	69.3% 5.54mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	47% 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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.13% 4.68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Snacks, popcorn, caramel-coated, with peanuts:

• Frozen Chopped Broccoli, Unprepared has 13 times more Vitamin A, 1.2 times more Vitamin B5, 4.2 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 20.8 times more Vitamin K than Snacks, popcorn, caramel-coated, with peanuts.
• While Snacks, popcorn, caramel-coated, with peanuts contain 1.3 times more Vitamin B2, 4.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, popcorn, caramel-coated, with peanuts have similar amounts of Vitamin B1 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Snacks, popcorn, caramel-coated, with peanuts:

• Frozen Chopped Broccoli, Unprepared has 27.7 times more Water than Snacks, popcorn, caramel-coated, with peanuts.
• While Snacks, popcorn, caramel-coated, with peanuts contain 7.8 times more Copper, 4.8 times more Iron, 4.4 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium, 7.4 times more Sodium and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, popcorn, caramel-coated, with peanuts have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Omega 3 than Snacks, popcorn, caramel-coated, with peanuts.
• While Snacks, popcorn, caramel-coated, with peanuts contain 15.4 times more Energy, 26.9 times more Fat, 23.6 times more Saturated Fat, 103.5 times more Omega 6, 16.9 times more Carbohydrate, 33.6 times more Sugars, 1.3 times more Fiber and 2.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.