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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	29.4% 851kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	8.78% 2.8g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	112% 146g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	66.3% 9.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	11% 111mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	20% 1.6mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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% 99mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.15% 5.56g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Popcorn, microwave, low fat and sodium:

• 7 ounces of Frozen Chopped Broccoli have 7.4 times more Vitamin A, 3.9 times more Vitamin B9, more Vitamin C and 5.2 times more Vitamin K than Popcorn, microwave, low fat and sodium.
• While 7 oz of Popcorn, microwave, low fat and sodium contain 6.6 times more Vitamin B1, 4.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Popcorn, microwave, low fat and sodium provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Popcorn, microwave, low fat and sodium:

• 7 ounces of Frozen Chopped Broccoli have 5.1 times more Calcium and 32.7 times more Water than Popcorn, microwave, low fat and sodium.
• While 7 oz of Popcorn, microwave, low fat and sodium contain 14.3 times more Copper, 2.8 times more Iron, 8.4 times more Magnesium, 5.3 times more Phosphorus, 3.1 times more Selenium, 20.4 times more Sodium and 8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Popcorn, microwave, low fat and sodium contain similar levels of Potassium per seven ounces.
• 7 ounces of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Popcorn, microwave, low fat and sodium contain 16.5 times more Energy, 32.8 times more Fat, 32.2 times more Saturated Fat, 2.4 times more Omega 3, 106.9 times more Omega 6, 15.4 times more Carbohydrate, 4.7 times more Fiber and 4.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6