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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Broccoli	Recommended Dietary Allowance
Energy	28.5% 826kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	63.6% 61.7g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	30.2% 9.67g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Broccoli	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Broccoli	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	7.7% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.93μg	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	35% 2.8mg	13% 1.03mg	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	13% 0.3mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	86% 1288mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.42% 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 Broccoli:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.9 times more Vitamin B1, 1.9 times more Vitamin B3 and 3.1 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Vitamin A, 2.1 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9, 297.3 times more Vitamin C and 24.8 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 Raw 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 Broccoli:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 3.3 times more Copper, 2.7 times more Iron, 3.8 times more Magnesium, 3 times more Manganese, 3 times more Phosphorus, 27.5 times more Sodium and 7.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11.8 times more Calcium, 1.7 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 and Raw Broccoli have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 17.1 times more Energy, 117.7 times more Fat, 59.8 times more Saturated Fat, 13.5 times more Omega 3, 455.9 times more Omega 6, 6.8 times more Carbohydrate, 3.1 times more Fiber and 2.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Sugars 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 Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.