Comparing Nutrients in 5 ounces Snacks, popcorn, microwave, 94% fat free VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.6% 570kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.65g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	18% 3.06g	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	83% 108g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	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	% 0.92g	NA	g per day for Men 19-50 years
Fiber	50.7% 19.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	27% 15g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	6.38% 25.5μg	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	3.87% 0.58mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	6% 0.054mg	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	51% 4.07mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	61.6% 431mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	54% 809mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.16% 6g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, microwave, 94% fat free vs Frozen Chopped Broccoli:

• Snacks, popcorn, microwave, 94% fat free have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Vitamin A, 3.7 times more Vitamin B9, more Vitamin C, 3 times more Vitamin E and 73.7 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free 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 Snacks, popcorn, microwave, 94% fat free vs Frozen Chopped Broccoli:

• Snacks, popcorn, microwave, 94% fat free have 6.9 times more Copper, 3.5 times more Iron, 6.9 times more Magnesium, 3.7 times more Manganese, 6.1 times more Phosphorus, 1.3 times more Potassium, 2.5 times more Selenium, 23.8 times more Sodium and 5.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Calcium and 21.7 times more Water than Snacks, popcorn, microwave, 94% fat free.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, microwave, 94% fat free have 15.5 times more Energy, 21 times more Fat, 26.9 times more Saturated Fat, 69.7 times more Omega 6, 15.9 times more Carbohydrate, 4.5 times more Fiber and 3.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Omega 3, 2.1 times more Sugars and more Fructose than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.