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

Macros Ratio

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

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	26% 758kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	34.2% 5.8g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	2.64% 1.9g	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% 0g	1.62% 1.18g	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	% 0g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	11% 4.25g	38g per day for Men 19-50 years
Protein	21.2% 12g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	14% 0.18mg	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	5.3% 21.3μg	23.7% 95μg	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% 0mg	89% 80mg	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	27.5% 4.12mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	6% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	36.5% 2.9mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	18% 0.42mg	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	55.7% 390mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	16.4% 557mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	72% 1082mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.034% 1.28g	3.5% 130g	3700g per day for Men 19-50 years

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

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 3.4 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 5 oz.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 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.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Calcium and 101.6 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.

Comparison of macro-nutrients per 5 ounces:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 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.
• While Frozen Chopped Broccoli, Unprepared contains 8.8 times more Omega 3, 4.5 times more Sugars and more Fructose than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.