Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	9.3% 9g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3.95% 1.26g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	26.4% 4.5g	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	119% 154g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	2.4% 1.73g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 1.43g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	24% 0.31mg	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	15.4% 61.5μg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	11% 111mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	57.8% 0.52mg	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	79% 6.33mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	96% 2.2mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	55.6% 6.1mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Snacks, popcorn, air-popped per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Snacks, popcorn, air-popped:

• 7 ounces of Frozen Chopped Broccoli have 5.2 times more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C, 4.2 times more Vitamin E and 67.6 times more Vitamin K than Snacks, popcorn, air-popped.
• While 7 oz of Snacks, popcorn, air-popped contain 2 times more Vitamin B1, 4.9 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, popcorn, air-popped provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Snacks, popcorn, air-popped:

• 7 ounces of Frozen Chopped Broccoli have 8 times more Calcium, more Selenium and 27.5 times more Water than Snacks, popcorn, air-popped.
• While 7 oz of Snacks, popcorn, air-popped contain 6.9 times more Copper, 3.9 times more Iron, 8 times more Magnesium, 3.8 times more Manganese, 7.2 times more Phosphorus, 1.6 times more Potassium and 6.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Omega 3 than Snacks, popcorn, air-popped.
• While 7 oz of Snacks, popcorn, air-popped contain 14.9 times more Energy, 15.7 times more Fat, 73 times more Omega 6, 16.3 times more Carbohydrate, 4.8 times more Fiber and 4.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6