Comparing Nutrients in 7 ounces Boiled Broccoli VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Boiled Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	25.2% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	116% 151g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	1.78% 1.3g	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	2.03% 1.47g	0% 0g	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	% 0.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 1.3g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	71% 27g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	17% 153μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	32% 0.42mg	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	53.6% 214μg	8.93% 35.7μg	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	143% 129mg	0% 0mg	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	19% 2.88mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	94% 2.15mg	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	19% 133mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.23% 8.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Snacks, popcorn, microwave, 94% fat free:

• Boiled and Drained Broccoli has 5.9 times more Vitamin A, 6 times more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 128.3 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Broccoli as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Snacks, popcorn, microwave, 94% fat free:

• Boiled and Drained Broccoli has 2.9 times more Calcium and 21.1 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 4.3 times more Copper, 4.3 times more Iron, 5.9 times more Magnesium, 5.6 times more Manganese, 4.5 times more Phosphorus, 4.3 times more Selenium, 13.9 times more Sodium and 6.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Snacks, popcorn, microwave, 94% fat free have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 2.2 times more Omega 3, 2.1 times more Sugars and more Fructose than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 11.5 times more Energy, 14.9 times more Fat, 15 times more Saturated Fat, 42.4 times more Omega 6, 10.6 times more Carbohydrate, 4.1 times more Fiber and 4.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.