Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Snacks, popcorn, cakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	15.3% 2.6g	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	122% 159g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.97% 1.43g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	11% 6.15g	34.4% 19.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	74.5% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	27.6% 0.36mg	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	8.93% 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	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	125% 1.13mg	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	85% 1.95mg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	38% 572mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Snacks, popcorn, cakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Snacks, popcorn, cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Snacks, popcorn, cakes:

• 7 ounces of Cooked Chopped Frozen Broccoli have 12.8 times more Vitamin A, 3.1 times more Vitamin B9, more Vitamin C, 4.6 times more Vitamin E and 80.1 times more Vitamin K than Snacks, popcorn, cakes.
• While 7 oz of Snacks, popcorn, cakes contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 13.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Snacks, popcorn, cakes have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Snacks, popcorn, cakes:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium and 18.1 times more Water than Snacks, popcorn, cakes.
• While 7 oz of Snacks, popcorn, cakes contain 16.7 times more Copper, 3.1 times more Iron, 12.2 times more Magnesium, 4.4 times more Manganese, 5.7 times more Phosphorus, 2.3 times more Potassium, 14.1 times more Selenium, 26.2 times more Sodium and 14.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 7 ounces of Snacks, popcorn, cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2 times more Sugars than Snacks, popcorn, cakes.
• While 7 oz of Snacks, popcorn, cakes contain 13.7 times more Energy, 25.8 times more Fat, 100.8 times more Omega 6, 15 times more Carbohydrate and 3.1 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snacks, popcorn, cakes offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6