Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	29.4% 851kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	8.78% 2.8g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	38.7% 6.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	112% 146g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.48% 1.07g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	74% 28g	38g per day for Men 19-50 years
Protein	11% 6.15g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	26% 0.34mg	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	27.8% 111μg	8.43% 33.7μg	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	88.4% 79.6mg	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	17.5% 2.6mg	66.3% 9.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	120% 1.1mg	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	15% 1.2mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	NA	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	14% 97mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Popcorn, microwave, low fat and sodium per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Popcorn, microwave, low fat and sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Popcorn, microwave, low fat and sodium:

• 7 ounces of Cooked Chopped Frozen Broccoli have 7.3 times more Vitamin A, 3.3 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin K than Popcorn, microwave, low fat and sodium.
• While 7 oz of Popcorn, microwave, low fat and sodium contain 6.4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 7 ounces of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Popcorn, microwave, low fat and sodium:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3 times more Calcium and 32.4 times more Water than Popcorn, microwave, low fat and sodium.
• While 7 oz of Popcorn, microwave, low fat and sodium contain 16 times more Copper, 3.7 times more Iron, 11.6 times more Magnesium, 5.4 times more Phosphorus, 1.7 times more Potassium, 12.3 times more Selenium, 44.5 times more Sodium and 13.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 7 ounces of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.7 times more Sugars than Popcorn, microwave, low fat and sodium.
• While 7 oz of Popcorn, microwave, low fat and sodium contain 15.3 times more Energy, 79.2 times more Fat, 78.6 times more Saturated Fat, 5.9 times more Omega 3, 255 times more Omega 6, 13.7 times more Carbohydrate, 4.7 times more Fiber and 4.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6