Comparing Nutrients in 5 ounces Snacks, popcorn, air-popped VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, popcorn, air-popped	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	19% 549kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	6.63% 6.44g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	2.82% 0.9g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	2.87% 2.1g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 1.02g	NA	g per day for Men 19-50 years
Fiber	54% 20.6g	11% 4.25g	38g per day for Men 19-50 years
Protein	32.8% 18.3g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	11% 44μg	20% 79.4μg	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	63% 57mg	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	2.74% 0.41mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	5.35% 0.048mg	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	56.5% 4.52mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	13.7% 0.32mg	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	72.5% 507mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, air-popped versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, popcorn, air-popped vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Snacks, popcorn, air-popped have 1.9 times more Vitamin B1, 5 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 5.1 times more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C, 4.6 times more Vitamin E and 73.4 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Snacks, popcorn, air-popped as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, air-popped vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Snacks, popcorn, air-popped have 7.7 times more Copper, 5.2 times more Iron, 11.1 times more Magnesium, 5 times more Manganese, 7.3 times more Phosphorus, 2.3 times more Potassium and 11 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 4.7 times more Calcium and 27.3 times more Water than Snacks, popcorn, air-popped.
• 5 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• Both Snacks, popcorn, air-popped as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, air-popped have 13.8 times more Energy, 37.8 times more Fat, 1.3 times more Omega 3, 174.1 times more Omega 6, 14.5 times more Carbohydrate, 4.8 times more Fiber and 4.2 times more Protein than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Sugars than Snacks, popcorn, air-popped.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6