Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	57.5% 55.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	87.3% 114g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	52.2% 20g	38g per day for Men 19-50 years
Protein	11% 6.15g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	32% 0.41mg	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	15% 59.5μg	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	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	10% 101mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	48.7% 0.44mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	76% 1.74mg	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	15.6% 109mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	117% 1754mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	47.6% 5.24mg	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: Boiled Spears Frozen Broccoli VS Snacks, popcorn, oil-popped, white popcorn, salt added per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Snacks, popcorn, oil-popped, white popcorn, salt added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 7 ounces of Boiled Spears Frozen Broccoli have 51 times more Vitamin A, 1.8 times more Vitamin B9 and 133.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 7 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, popcorn, oil-popped, white popcorn, salt added provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 7 ounces of Boiled Spears Frozen Broccoli have 5.1 times more Calcium and 32.4 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 7 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 5.1 times more Copper, 4.6 times more Iron, 5.4 times more Magnesium, 2.7 times more Manganese, 4.5 times more Phosphorus, 3.8 times more Selenium, 36.8 times more Sodium and 8.8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Snacks, popcorn, oil-popped, white popcorn, salt added contain similar levels of Potassium per seven ounces.
• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 17.9 times more Energy, 255.5 times more Fat, 271.7 times more Saturated Fat, 17.4 times more Omega 3, 975.4 times more Omega 6, 10.7 times more Carbohydrate, 3.3 times more Fiber and 2.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6