Comparing Nutrients in 5 ounces Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Boiled Broccoli	Recommended Dietary Allowance
Energy	28.5% 826kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	63.6% 61.7g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	30.2% 9.67g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	7.83% 10g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 0.11g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	22% 0.28mg	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	8.86% 35.4μg	38.3% 153μg	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	0.47% 0.43mg	102% 92mg	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	23% 3.44mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.93μg	0.14% 5.67μg	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	35% 2.8mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	38.8% 0.89mg	12% 0.27mg	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	40.3% 282mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	86% 1288mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Boiled Broccoli:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 2.1 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.7 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.6 times more Vitamin A, 2.2 times more Vitamin B2, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9, 216.3 times more Vitamin C and 34.4 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Boiled Broccoli:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 2.7 times more Copper, 3 times more Iron, 3.8 times more Magnesium, 3.2 times more Manganese, 3 times more Phosphorus, 1.4 times more Selenium, 22.2 times more Sodium and 6.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10 times more Calcium, 1.6 times more Potassium and 74.4 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 16.7 times more Energy, 106.2 times more Fat, 86.3 times more Saturated Fat, 7.2 times more Omega 3, 438 times more Omega 6, 6.3 times more Carbohydrate, 2.5 times more Fiber and 3.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3 times more Sugars and 10.6 times more Fructose than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.